Wednesday, February 11, 2015

The Brand X Method

Prep
3x
10 arm circles fwd and back
10 arm swings frt to back
10 bandy press
5 power ball
10 m bear crawl fwd and back

Press
Advanced and Intermediate
1 x 8, 1 x AMAP
Beginner
3 x 7-10
** advanced 5-7 drop push ups after each set

AMRAP 18
9 toes to bar
12 push press, 115/75
15 box jumps

advanced
3x
15 tempo close push ups
15-30 second L sit

intermediate
3x
15 tempo push ups
10-20 second L sit

beginner
3x
5-10 tempo push ups
5-10 second L sit

mobility
shoulder distraction
tricep stretch