Saturday, February 24, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 bottom of the squat hold
10 Spider-Man lunges each side
10 dumbbell side bends each side
10 medicine ball throws each side
10 Palof presses

STRENGTH:
EMOM for 10:00
Dumbbell rows

CONDITIONING:
Advanced
40 dumbbell thrusters, 35#/25#
40 tire flips
20 dumbbell thrusters
20 tire flips
10 dumbbell thrusters
10 tire flips

Intermediate
30 dumbbell thrusters, 35#/25#
30 tire flips
20 dumbbell thrusters
20 tire flips
10 dumbbell thrusters
10 tire flips

Beginner
20 dumbbell thrusters, 10#-20#
10 tire flips or kettlebell deadlifts
15 dumbbell thrusters
8 tire flips or kettlebell deadlifts
10 dumbbell thrusters
6 tire flips or kettlebell deadlifts

MOBILITY:
Yoga