Monday, March 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell shoulder presses
10 PVC pass-throughs
Bear crawl square
300-meter run

CONDITIONING:
Death by kettlebell swing and burpee

Start at 1 rep on minute 1, increase both movements by 1 repetition each minute until failure.

Advanced – 53#/35#
Intermediate – 35#/25#
Beginner – 12#-25#

-then-

Advanced and Intermediate
4x
400-meter row
25 weighted sit-ups

Beginner
3x
250-400-meter row
25 sit-ups

MOBILITY:
3x
1:00 each side – couch stretch
2:00 – lacrosse ball in traps
2:00 – foam roll lats