Thursday, September 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
400-meter row
20 dumbbell Romanian deadlifts
10 dumbbell front squats

CONDITIONING:
Death by wall ball shots
If you fail in under 10 minutes continue by doing medicine ball thrusters until failure

Advanced – 20#/14
Intermediate – 14#/10#
Beginner – 6#-8#

ACCESSORY
Advanced and Intermediate
4x
1:00 – plank hold
1:00 – hollow hold

Beginner
3x
1:00 – plank hold
0:30 – hollow hold

MOBILITY:
4x
1:00 – barbell IT band smash
1:00 – barbell vastus medialis oblique (VMO) smash
1:00 each side – Samson stretch