Saturday, March 11, 2017

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
Bring Sally Up air squat song
400-meter run
Bring Sally Up push-up song

CONDITIONING:
3 rounds (each arm)
Advanced and Intermediate
10 dumbbell hang power cleans, right arm
10 high box jumps, 30″/24″
10 dumbbell push presses, right arm
Rest 1:00 then switch arms

Beginner
10 dumbbell hang power cleans, right arm
10 box jumps or step-ups
10 dumbbell push presses, right arm
Rest 1:00 then switch arms

ACCESSORY
3x
Advanced and Intermediate
10 rower seat rollouts
2:00 plank hold

Beginner
5 rower seat rollouts
1:00 plank hold

MOBILITY:
4x
1:00 each side – pigeon pose
1:00 – barbell bicep smash
1:00 – banded pec stretch

-and/or-

Yoga