Wednesday, February 10, 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
3:00
5 push presses at 65%-70%
4:00
3 push presses at 75%-80%
5:00
1 push press at 85%-90%

CONDITIONING:
Tabata
Hillbilly prowler

ACCESSORY:
Advanced
3x-4x
30-second scapular retraction hold
10-20 close tempo push-ups (eccentric/down)

Intermediate
2x-3x
30-second scapular retraction hold
10-20 close tempo push-ups (eccentric/down)

Beginner
10-15-second scapular retraction hold
10-20 tempo push-ups (eccentric/down)

MOBILITY:
Downward dog
Upward dog
Child’s pose