Wednesday, March 18, 2015

The Brand X Method

Prep
2x
200 m run
10 walking lunges
10 cossacks
10 bandy pull downs

10:00 to complete
3:00 plank
20 strict KTE
60 tempo squats

advanced and intermediate
row (50 cals)
rest 5:00
row (50 cals)

beginner
row (35 cals)
rest 5:00
row (35 cals)

3x
10 bandy pull aparts
10 Y’s
10 W’s

mobility
t spine smash
shoulder distraction
couch stretch