Monday, February 12, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
3x
1:00 plank hold
10 PVC pass-throughs
10 dumbbell upright rows
10 dumbbell rows each arm
100-meter run

STRENGTH:
Bench press

TEKKERS:
10:00 handstand walk practice

CONDITIONING:
Advanced
3 x AMRAP in 4:00, rest 1:00 between
10 push presses, 135#/95#
200-meter row
10 burpees

Intermediate
3 x AMRAP in 4:00, rest 1:00 between
10 push presses, 95#/65#
200-meter row
10 burpees

Beginner
3 x AMRAP in 4:00, rest 1:00 between
10 push presses, 10# dumbbells-45# barbell
100-meter row
5 burpees

ACCESSORY:
Advanced and Intermediate
3x
10 medicine ball side throws each side
20 Russian twists
10 heavy dumbbell side bends each side

Beginner

3x
5 medicine ball side throws each side
10 Russian twists
10 dumbbell side bends each side

MOBILITY:
4x
1:00 couch stretch each side
2:00 barbell quad smash
2:00 foam roll back