Thursday, June 21, 2018 – The Brand X Method

A Brand X Method™ Adult Workout

WARM-UP:
5x
30-second wall sit squat hold
10 squats
10 walking lunges
10 dumbbell box step-ups
1:00 bike

STRENGTH:
Deadlift

CONDITIONING:
Advanced
AMRAP in 15:00
10 kettlebell deadlifts, 24kg/16kg
15 dumbbell box step-ups, 20″ or less, 45#/30#
10 Bulgarian split squats each leg

Intermediate
AMRAP in 15:00
10 kettlebell deadlifts, 24kg/16kg
15 dumbbell box step-ups, 20″ or less, 30#/20#
10 Bulgarian split squats each leg

Beginner
AMRAP in 10:00-15:00
10 kettlebell deadlifts, 12kg-16kg
15 dumbbell box step-ups, 16″ or less, 10#-20#
5 Bulgarian split squats each leg

ACCESSORY:
Advanced
4x
25 dumbbell side bends each side
25 Russian twists

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

Beginner
3x
10-20 dumbbell side bends each side
10-20 Russian twists

MOBILITY:
3x
1:00 cobra pose
2:00 bottom of the squat hold
2:00 couch stretch each side
1:00 foam roll back