Tuesday, June 6, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 walking lunges
10 Spider-Man lunges
10 dumbbell box step-ups
10 dumbbell front squats
200-meter run

CONDITIONING:
Advanced
EMOM for 20:00
5 pull-ups
10 dumbbell walking lunges, 25#/15#
15 squats

Intermediate
EMOM for 20:00
3 pull-ups or 5 ring rows
8 dumbbell walking lunges, 10#-20#
12 squats

Beginner
EMOM for 15:00-20:00
3-5 ring rows
6-10 walking lunges
9-12 squats

If a round is not completed in time, scale reps and begin at the start of the following round

-then-

Advanced
100 butterfly sit-ups fewest sets possible

Intermediate
75 butterfly sit-ups fewest sets possible

Beginner
50 butterfly sit-ups fewest sets possible

MOBILITY:
3x
1:00 – foam roll quads
1:00 – foam roll glutes
1:00 – foam roll back
1:00 – foam roll lats