Monday, August 22, 2016

A Brand X Method™ Adult Workout

PREP:
3x
30-second passive hang
10-meter bear crawl => 10-meter reverse bear crawl
30-second handstand hold
10 V-ups
10 Spiderman stretch

STRENGTH:
10:00 to finish
20 tempo push-ups
40 strict toes-to-bar
60 overhead walking lunges, 45#/25#
* Tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom.
** Sub for strict toes-to-bar is either leg raises on bar as high as possible or leg raises on floor

AMRAP in 12:00
15 burpees
15 box jumps
30 mountain climbers

SKILL:
5:00
Work on rolling and cartwheels

MOBILITY:
Upward dog
Downward dog
Child’s pose