Thursday, January 25, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
4x
1:00 walking lunges
1:00 Cossacks
1:00 pigeon pose each leg
1:00 cobra pose
100-meter run

STRENGTH:
Deadlift

TEKKERS:
10:00
Clean technique work using 185# or less

CONDITIONING:
Advanced
3 rounds
10 deadlifts, 275#/205#
20 wall ball shots, 20#/14#
300-meter row

Intermediate
3 rounds
10 deadlifts, 185#-225#/135#-165#
15-20 wall ball shots, 20#/14#
300-meter row

Beginner
3 rounds
10 deadlifts, 16kg kettlebell-95# barbell
10-15 wall ball shots, 6#-10#
200-300-meter row

ACCESSORY:
Advanced
4x
10 single-arm T-bar rows each side
10 T-bar rows

Intermediate
3x
10 single-arm T-bar rows each side
10 T-bar rows

Beginner
3x
10 dumbbell rows each side
10 T-bar rows

MOBILITY:
3x
1:00 lacrosse ball in traps
1:00 lacrosse ball in shoulders
2:00 foam roll back
2:00 banded lat stretch each side