Friday, September 23, 2016

A Brand X Method™ Adult Workout

PREP:
5:00
Pigeon stretch
Spiderman lunges
Calf stretch

PREP:
2x
15 wall ball shots
10 ring rows

STRENGTH AND CONDITIONING:
1-mile run/row
-then-
Partition as necessary –
10 rope climbs
50 push-ups
100 squats
-then-
1-mile run/row
ACCESSORY:
4x
10 ring rows
10 T-planks

MOBILITY:
Shoulder distraction
T-spine smash
Hip smash