Tuesday, October 31, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
300-meter row
10 Cossacks
10 box step-ups
10 walking lunges

CONDITIONING:
Advanced
AMRAP in 12:00
10 dumbbell deadlifts, 50#/35#
5 dumbbell front squats, 50#/35#
10 box jumps, 30”/24”

Intermediate
AMRAP in 12:00
10 dumbbell deadlifts, 35#/25#
5 dumbbell front squats, 35#/25#
10 box jumps, 24”/20”

Beginner
AMRAP in 12:00
10 dumbbell deadlifts, 10#-25#
5 dumbbell front squats, 10#-25#
10 box jumps or step-ups, 12”-24”

ACCESSORY:
Advanced
4x
20 dumbbell side bends each side
20 Russian twists

Intermediate
3x
20 dumbbell side bends each side
20 Russian twists

Beginner
3x
10-20 dumbbell side bends each side
10-20 Russian twists

Mobility:
4x
1:00 – cobra pose
1:00 each side – couch stretch
1:00 each side – pigeon pose