Saturday, November 26, 2016

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH:
Push Press
EMOM for 3:00
5 reps @ 65% of 1rm
EMOM for 4:00
3 reps @ 75-80%
EMOM for 5:00
1 rep @ 90%

CONDITIONING:
Not for Time
Advanced
4 rounds
10 chest-tap push-ups
10 power ball shots
20 double-unders (work positioning)

Intermediate
4 rounds
10 explosive push-ups
10 power ball shots
20 double-unders (work positioning)

Beginner
3-4 rounds
5-10 push-ups
5-10 power ball shots
20 double-unders (work positioning)

*Medicine ball weight determined by ability to maintain good position

MOBILITY:
Yoga