Friday, December 9, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC dislocates
10 bandy presses
10 power ball shots
10-meter bear crawl forward and backward

STRENGTH:
EMOM for 3:00
5 push presses at 65-70%
EMOM for 4:00
3 push presses at 75-80%
EMOM for 5:00
1 push press at 85-90%

CONDITIONING:
Tabata
Prowler

ACCESSORY:
Advanced
3x-4x
30-second scapular retraction hold
10-20 tempo close push-ups

Intermediate
2x-3x
30-second scapular retraction hold
10-20 close tempo push-ups

Beginner
10-15-second scapular retraction hold
10-20 tempo push-ups
* Tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Downward dog
Upward dog
Child’s pose