Friday, December 16, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC dislocates
10 light dumbbell or bandy presses
10 power ball shots
10-meter bear crawl forward and backward

STRENGTH AND CONDITIONING
5 rounds, Not for Time
Advanced
3 push presses, heavy (may use rack)
1:00 prowler sprint

Intermediate
3 push presses, heavy
1:00 prowler sprint

Beginner
6 push presses, work on perfect movement
1:00 prowler sprint

ACCESSORY:
Advanced
3x
6-8 supinated barbell rows
3x-4x
15-30-second scapular retraction hold
50 flutter kicks

Intermediate
3x
6-8 supinated barbell rows
2x-3x
15-30-second scapular retraction hold
50 flutter kicks

Beginner
3x
6-10 ring rows
10-15-second scapular retraction hold
25-35 flutter kicks

MOBILITY:
Downward dog
Upward dog
Child’s pose