Wednesday, May 2, 2018

A Brand X Method™ Adult Workout

WARM-UP:
5x
2:00 bike
10 PVC pass-throughs
10 sit-ups

CONDITIONING:
Advanced
4 rounds
2 rope climbs
10 hang power cleans, 135#/95#
20 double-unders

Intermediate
4 rounds
1 rope climb
10 hang power cleans, 95#-115#/-65#-85#
10-20 double-unders

Beginner
4 rounds
2 beginner rope climbs
10 hang power cleans, 10# dumbbells-75# barbell
20 pogos

ACCESSORY:
Advanced
100 sit-ups, fewest sets possible

Intermediate
75 sit-ups, fewest sets possible

Beginner
50 sit-ups, fewest sets possible

MOBILITY:
3x
1:00 banded lat stretch each side
1:00 triangle pose each side
1:00 foam roll lats