Friday, September 22, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
100-meter run
100-meter backward run
Bear crawl square
3 wall walk-ups
10 dumbbell shoulder presses

CONDITIONING:
8-round Tabata incline push-ups
-rest 1:00 –
8-round Tabata seated dumbbell shoulder press
-rest 1:00-
8-round Tabata ring row

ACCESSORY:
Advanced
4x
15 rear delt flys
15 seal rows or dumbbell bent-over rows

Intermediate
3x
15 rear delt flys
15 seal rows or dumbbell bent-over rows

Beginner
3x
10 rear delt flys
10 dumbbell rows

MOBILITY:
3x
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch
1:00 – foam roll lats
1:00 – foam roll back