Monday, April 2, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 push-ups
10 dumbbell shoulder presses
10 dumbbell lateral raises
10 dumbbell front squats
300-meter run

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
3x
10 bench dips
30 banded triceps press-downs

CONDITIONING:
Death by 5 burpees and hang power clean and jerks
Burpees stay constant @ 5 reps; for hang power clean and jerk start @ 1 rep and add 1 repetition to each minute until failure

Advanced – 95#/65#
Intermediate – 75#/55#
Beginner – 3 burpees; 10# dumbbells-45# barbell

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
20 hollow-to-reverse sit-ups

Intermediate
3x
25 dumbbell side bends each side
20 hollow-to-reverse sit-ups

Beginner
43
10-15 dumbbell side bends each side
15-20 sit-ups

MOBILITY:
2x
2:00 banded pec stretch each side
1:00 wounded eagle
1:00 foam roll back