Friday, November 17, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
3:00 – bike
3:00 – row
10 dumbbell skull crushers
10 dumbbell shoulder presses

CONDITIONING:
Advanced
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 155#/115#
20 mountain climbers
4 x 50-meter shuttle run

Intermediate
3 x AMRAP in 6:00, rest 1:00 between
5 push jerks, 95#-115#/65#-85#
20 mountain climbers
4 x 50-meter shuttle run

Beginner
2-3 x AMRAP in 6:00, rest 1:00 between
5 push presses, 10# dumbbells-55# barbell
10-20 mountain climbers
4 x 50-meter shuttle run

MOBILITY:
3x
2:00 – bottom of the squat
1:00 – foam roll quads
1:00 each side – couch stretch