Monday, February 26, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x or 15:00
10 windmills
10 arm circles forward and backward
10 dumbbell rows each arm
10 single-arm T-bar rows each side
200-meter ski

STRENGTH:
Bench press

OPTIONAL ACCESSORY:
3x
10 seated dumbbell shoulder presses
10 bar dips
10 lateral delt flys

CONDITIONING:
Advanced
AMRAP in 12:00
10 burpees
200-meter row sprint
30 double-unders

Intermediate
AMRAP in 12:00
10 burpees
200-meter row sprint
20 double-unders

Beginner
AMRAP in 12:00
5-10 burpees
200-meter row sprint
10 double-unders or 20 pogos

ACCESSORY
Advanced
3x
30 Russian twists
30 dumbbell side bends each side

Intermediate
3x
20 Russian twists
20 dumbbell side bends each side

Beginner
3x
10-20 Russian twists
10 dumbbell side bends each side

MOBILITY:
4x
1:00 foam roll quads
1:00 foam roll IT bands
2:00 pigeon pose each side
2:00 couch stretch each side