Monday, December 19, 2016

A Brand X Method™ Adult Workout

PREP:
100-m run
10 x 10-meter side shuffle
3 x 10-meter bear crawl
10 bandy lat pull-downs

STRENGTH:
EMOM for 10:00
Even – press (use weight from last AMAP)
Odd – strict pull-ups

CONDITIONING:
5 x 100-meter sprints
rest 2:00-3:00 between

ACCESSORY
Advanced and Intermediate
3x
10 toes-to-bar
35 sit-ups

Beginner
2x
5-10 hanging leg raises
10-20 sit-ups

MOBILITY:
Couch stretch
Calf smash/stretch