Monday, March 26, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x or 15:00
20 incline push-ups
400-meter row
Bear crawl square

STRENGTH:
Bench press

OPTIONAL ACCESSORIES:
3x
10 dips
10 dumbbell French presses each arm
20 bench dips

CONDITIONING:
EMOM for 20:00
First – 5 push presses 165#/120#
Second – 5 barbell bent-over rows w/max ring rows in remaining time

Advanced – 165#/120#
Intermediate – 115#-145#/85#-105#
Beginner –  EMOM for 10:00-15:00, 15#-65#

ACCESSORY:
Advanced
5x
10 banded pull-aparts
10 banded face pulls
Rest 1:00

Intermediate
4x
10 banded pull-aparts
10 banded face pulls
Rest 1:00

Beginner
3x-4x
10 banded pull-aparts
10 banded face pulls
Rest 1:00

MOBILITY:
4x
10 Spider-Man lunges
1:00 V-sit stretch
2:00 couch stretch each side