Friday, January 30, 2015 – The Brand X Method

Friday, January 30, 2015

30
Jan

Friday, January 30, 2015

The Brand X Method

Prep
100 m run
side shuffle 10x 10 m
bear crawl 3x 10m up and back
10 bandy lat pull downs

advanced
200 m hill run (Molly’s hill)
21-15-9
ring dips (must be done in maximum of 3 sets or scale)
pull ups
200 m hill run (Molly’s hill)

intermediate
200 m hill run (Molly’s hill)
15-12-9
dips (must be done in maximum of 3 sets or scale to push ups)
pull ups
200 m hill run (Molly’s hill)

beginner
200 m hill run (Molly’s hill)
15-12-9
push ups
pull ups (assisted or progression okay)
200 m hill run (Molly’s hill)

advanced
2 x
20 tempo squats
50 flutter kicks
15 toes to bar

beginner intermediate
2 x
10 tempo squats
35 flutter kicks
20 sit ups

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