Monday, May 14, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
2:00 bike
20 PVC pass-throughs
10 dumbbell shoulder presses
10 dumbbell upright rows

STRENGTH:
Bench press

CONDITIONING:
Advanced
4 rounds for time
3 x 8-meter bear crawls (same distance as hillbilly prowler)
6 push presses, 115#/85#
3 muscle-ups

Intermediate
4 rounds for time
3 x 8-meter bear crawls (same distance as hillbilly prowler)
6 push presses, 95#/65#
1 muscle-up or 3 pull-ups/3 ring dips

Beginner
3 rounds for time
3 x 8-meter bear crawls (same distance as hillbilly prowler)
6 push presses, 10# dumbbells-55# barbell
6 ring rows/6 bench dips

ACCESSORY:
Advanced
4x
20 oblique crunches each side
30 Russian twists

Intermediate
3x
20 oblique crunches each side
30 Russian twists

Beginner
3x
10 oblique crunches each side
20 Russian twists

MOBILITY:
4x
1:00 barbell calf smash
1:00 calf stretch on wall
1:00 banded hamstring stretch
1:00 hamstring floss