Friday, April 3, 2015

The Brand X Method

prep
200 m run
10 walking lunges
10 cossacks
10 bandy pull downs

10:00 to complete
20 tempo pull ups
30 strict toes to bar
60 tempo squats

row 4 rounds 40 seconds on 20 seconds off (cals)
rest 5:00
row 8 rounds 20 seconds on 10 seconds off (cals)

3x
10 bandy pull aparts
10 ring rows
1 bear crawl 10 m square

mobility
t spine smash
shoulder distraction
couch stretch