Friday, May 6, 2016

A Brand X Method™ Adult Workout

STRENGTH:
Back Squat
Advanced and Intermediate
1x 5, 1 x AMAP

Beginners
2 x 8-10

CONDITIONING:
Mountain climbers
Dumbbell squat cleans
Burpees
Dumbbell box step-ups
Double-unders
Dumbbell walking lunges
Burpees
Wall ball shots
Mountain climbers

Advanced
Reps – 30
Dumbbells – 40#-50#/30#-40#
Medicine ball – 20#/14#

Intermediate
Reps – 20
Dumbbells – 35#/25#
Medicine ball – 14#-20#/10#-14#

Beginner
Reps – 10-15
Dumbbells – 10#-20# (power cleans okay)
Medicine ball – 6#-14#

MOBILITY:
T-spine smash
Couch stretch