Friday, February 20, 2015

The Brand X Method

Prep
3 x or 5:00
200 m run
10 push ups
10 cossacks
10 bandy pull downs

EMOM
tempo pull ups (1/1/4/1)
tempo push ups (1/1/4/1)

Advanced
100 bandy pushdowns

Intermediate
50-75 bandy pushdowns

Beginner
25-50 bandy pushdowns

Mobility
Tspine smash
Triceps smash

Homework
3-5 400 m paced runs
rest 4:00 between