Monday, February 2, 2015

The Brand X Method

prep
3x
10 m square bear crawl
10 walking toe taps
10 single leg deadlift
10 bandy side steps

deadlift
advanced and intermediate 1 x 8, 1 x AMAP
beginner 3 x 6-8

5 rds
25 Double unders
5 Snatches, 135/95

intermediate
4 rounds
beginner
3 rounds

advanced
3x
1-2:00 plank
10 KTE

beginner and intermediate
1:00 plank
5-10 hanging leg raises

Mobility
T spine smash
upward dog

Homework
advanced
2x
35-50 short bridge or hip raises
35-50 sit ups
intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 sit ups