Tuesday, November 14, 2017 – The Brand X Method

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, 30#/20#
15 squats

Intermediate
EMOM for 20:00*
3 pull-ups
8 dumbbell walking lunges, 30#/20#
12 squats

Beginner
EMOM for 10:00-15:00*
3-5 ring rows
8-10 walking lunges
10-12 squats

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

ACCESSORY:
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