Friday, December 2, 2016

A Brand X Method™ Adult Workout

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

STRENGTH AND CONDITIONING:
3 rounds
3 presses
5 push presses
7 push jerks
9 high box jumps

Advanced
40”/32”
Intermediate
30”/24”
Beginner
12”-20”
* Weight should be approximately your x5 press weight

ACCESSORY:
Accessory
All
2 x10
Z press

Advanced
2x
2:00 plank

Intermediate
2x
1:30 plank

Beginner
2x
1:00 plank

MOBILITY:
Your choice