Friday, October 2, 2015

A Brand X Method™ Adult Workout
PREP:
200-meter run
10 walking lunges
10 Cossacks
10 bandy lat pull-downs

STRENGTH:
10:00 to complete
20 tempo pull-ups
30 strict toes-to-bar
60 tempo squats

4 seconds in the eccentric/down phase and 1-second holds at top and bottom

CONDITIONING:
Advanced and Intermediate
Row 50 calories
Rest 5:00
Row 50 calories

Beginner
Row 35 calories
Rest 5:00
Row 35 calories

ACCESSORY:
3x
10 bandy pull-aparts
10 ring rows
10-meter bear crawl square

MOBILITY:
T-spine smash
Shoulder distraction
Couch stretch