Thursday, September 7, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
15 front delt raises
15 lateral delt flys
15 rear delt flys
30 ring rows

CONDITIONING:
Advanced
3 rounds
Hill sprint
400-meter row
20 push presses, 115#/85#

Intermediate
3 rounds
Hill sprint
400-meter row
15-20 push presses, 95#/65#

Beginner
3 rounds
Hill sprint or 200-meter run
300-400-meter row
10 push presses, 10# dumbbells-55# barbell

ACCESSORY:
Advanced
4x
10 weighted sit-ups
10 straight leg sit-ups

Intermediate
3x
10 weighted sit-ups
10 straight leg sit-ups

Beginner
3x
10 butterfly sit-ups
10 straight leg sit-ups

MOBILITY:
3x
1:00 – cobra pose
2:00 each side – couch stretch
2:00 – V-sit stretch