Monday, November 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter run
20 arm circles
20 dumbbell rows each arm

CONDITIONING:
Death by 3-calorie ski and elevated ring row*
-rest 1:00-
15 clean and jerks

Advanced – 135#/95#
Intermediate – 95#/65#
Beginner – standard ring row; 10# dumbbells-55# barbell

* Calories on ski remain constant at 3; elevated ring rows start at 1 rep and increase by 1 rep each minute.

MOBILITY:
4x
1:00 – lacrosse ball in shoulder
1:00 – lacrosse ball in traps
1:00 – foam roll back
1:00 – foam roll glutes