Monday, July 16, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
400-meter row
10 ring rows
10 PVC pass-throughs
10 incline push-ups
Bear crawl square

STRENGTH:
Bench press

CONDITIONING:
Advanced
AMRAP in 20:00
300-meter run
20 mountain climbers
10 dumbbell push jerks, 50#/35#

Intermediate
AMRAP in 20:00
300-meter run
20 mountain climbers
10 dumbbell push jerks, 35#/25#

Beginner
AMRAP in 10:00-15:00
100-200-meter run
10-20 mountain climbers
10 dumbbell push jerks, 10#-20#

ACCESSORY:
Advanced
3x
25 hollow-to-reverse sit-ups
25 side-to-side leg lifts over pad

Intermediate
3x
20 hollow-to-reverse sit-ups
20 side-to-side leg lifts over pad

Beginner
3x
20 sit-ups
10-20 side-to-side leg lifts

MOBILITY:
2x
2:00 banded pec stretch each side
2:00 banded lat stretch each side
1:00 couch stretch each side
1:00 bottom of squat the hold