Friday, September 15, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
20 burpees
10 PVC pass-throughs
5 wall walk-ups

CONDITIONING:
Advanced
AMRAP in 8:00
10 dumbbell hang power cleans
10 dumbbell push presses
100-meter sprint

Advanced – 40#/30#
Intermediate – 30#-35#/20#-25#
Beginner – 10#-20#

ACCESSORY
Advanced
5x
20 butterfly sit-ups
10 oblique crunches each side

Intermediate
4x
20 butterfly sit-ups
10 oblique crunches each side

Beginner
3x
10-20 butterfly sit-ups
10 oblique crunches each side

MOBILITY:
3x
1:00 – lacrosse ball in traps
1:00 – lacrosse ball in shoulders
1:00 – banded lat stretch
1:00 – banded pec stretch