Wednesday, December 27, 2017

A Brand X Method™ Adult Workout

STRENGTH:
Bench press
3 x 85% x 2

WARM-UP:
3x
20 PVC pass-throughs
20 dumbbell delt flys
20 renegade rows
20 dumbbell shoulder presses

CONDITIONING:
Advanced
AMRAP in 10:00
15 push presses, 95#/65#
10 toes-to-bar
5 handstand push-ups

Intermediate
AMRAP in 10:00
15 push presses, 75#-95#/55#-65#
10 toes-to-bar
5 push-ups

Beginner

AMRAP in 10:00
15 push presses, 10# dumbbells-45# barbell
10 hanging leg lifts
5 push-ups or incline push-ups

-then-

3 x 300-meter ski sprints
Rest 1:00 between

MOBILITY:
3x
1:00 – banded lat stretch
1:00 – banded pec stretch
1:00 – plank hold
1:00 – foam roll thoracic spine