Monday, October 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
10 dumbbell front raises
10 squats
10 dumbbell delt flys
20 dumbbell rear delt flys
20 jump rope

CONDITIONING:
Advanced
AMRAP in 20:00
500-meter row
25 slamballs, 20#/14#
25 medicine ball cleans, 20#/14#

Intermediate
AMRAP in 20:00
500-meter row
20 slamballs, 14#/10#
20 medicine ball cleans, 14#/10#

Beginner
AMRAP in 10:00-15:00
250-400-meter row
10-15 slamballs, 6#-14#
10-15 medicine ball cleans, 6#-14#

ACCESSORY:
Advanced
3x
30 dumbbell side bends each side
30 Russian twists

Intermediate
3x
20 dumbbell side bends each side
20 Russian twists

Beginner
3x
10-15 dumbbell side bends each side
10-15 Russian twists

MOBILITY:
4x
1:00 each side – triangle pose
1:00 – V-sit stretch
1:00 – foam roll quads
1:00 each side – couch stretch