Monday, July 2, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 PVC pass-throughs
10 inchworms
10 incline push-ups
300-meter ski

STRENGTH:
Bench press

CONDITIONING:
Advanced
AMRAP in 20:00
300-meter row
15 ring rows
15 dumbbell push presses, 35#/25#

Intermediate
AMRAP in 15:00-20:00
250-300-meter row
12 ring rows
12 dumbbell push presses, 30#/20#

Beginner
AMRAP in 10:00-20:00
200-300-meter row
5-10 ring rows
10 dumbbell push presses, 10#-20#

ACCESSORY:
3x
1:00 plank hold
0:30 max mountain climbers
Rest 1:00

MOBILITY:
4x
1:00 cobra pose
1:00 foam roll glutes
1:00 pigeon pose each side