Tuesday, July 14, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC pass-throughs
10 T-planks
10-meter alligator crawl
10 inchworm push-ups
10 light dumbbell press with 3-second hold at top

STRENGTH:
Advanced and Intermediate
Press
1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced and Intermediate
Using half the weight used in your AMAP
4-point shuttle sprint (10-20-30-40 meters)
25 shoulder presses
4-point shuttle sprint (10-20-30-40 meters)
25 shoulder presses
4-point shuttle sprint (10-20-30-40 meters)

Beginner
Use safe weight for perfect movement and perform 10-15 presses between each shuttle

CASH OUT:
Advanced and Intermediate
3x
Max strict pull-ups
10 dumbbell rows
3-5 flags

Beginners
3x
10 ring rows
10-20 hollow rocks

MOBILITY:
Shoulder distraction
Triceps stretch and smash