Saturday, September 2, 2017

A Brand X Method™ Adult Workout

WARM-UP:
400-meter run
Bring Sally Up w/air squats
400-meter run
Bring Sally Up w/push-ups

CONDITIONING:
Partner workout –

3x
Partner 1:
2 rounds
10 hang power cleans
10 high box jumps
Partner 2:
Max distance dumbbell farmer’s carry

Partner 2 walks with dumbbells until Partner 1 completes two rounds of cleans and jumps. They switch and repeat for a total of 3 rotations.

Advanced – 135#/95#, 30”/24”
Intermediate – 95#/65#, 24”/20”
Beginner – 10# dumbbells-55# barbell, 12”-24” (step-ups ok)

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

Intermediate
3x
10 bar rollouts
1:00-2:00 – plank hold

Beginner
3x
1:00 – active hang
1:00 – long plank hold

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