Thursday, March 29, 2018

A Brand X Method™ Adult Workout

WARM-UP:
7x
10 walking lunges
50-meter sprint
Walk back as rest

STRENGTH:
Deadlift

OPTIONAL ACCESSORIES:
3x
30 dumbbell Romanian deadlift, 50#/35#
20 dumbbell walking lunges, 50#/35#

CONDITIONING:
4 x 400-meter row sprint
Rest 1:00

-then-

Advanced
AMRAP in 10:00
15-calorie assault bike
15 power cleans, 95#/65#

Intermediate
AMRAP in 10:00
10-12-calorie assault bike
10-12 power cleans, 75#-95#/55#-65#

Beginner
AMRAP in 10:00
5-10-calorie assault bike
10 hang power cleans, 10# dumbbells-45# barbell

MOBILITY:
4x
2:00 bottom of the squat hold
2:00 foam roll calves
2:00 foam roll glutes