Friday, October 14, 2016

A Brand X Method™ Adult Workout

PREP:
2-3x
10 large arm circles forward and backward
10 small arm circles forward and backward
10 light dumbbell presses w/3-second hold at top
10-meter bear crawl forward and backward

CONDITIONING:
Advanced
5 rounds
10 power ball shots
10 chest-tap push-ups
20 side-to-side hurdle hops

Intermediate
Advanced
4 rounds
10 power ball shots
10 explosive push-ups
20 side-to-side hops

Beginner
3 rounds
8 power ball shots
8 explosive push-ups
15 side-to-side hops

ACCESSORY:
Advanced
2 x 1:00 T-plank each side

Intermediate
2 x 0:30 T-plank each side

Beginner
2 x 1:00 plank

MOBILITY:
Side smash
T-spine smash
Your choice