Wednesday, December 2, 2015

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square pattern
15-30-second handstand hold
15-30-second passive hang
3-6 explosive push-ups

STRENGTH:
10:00 to complete
20 tempo pull-ups
40 tempo push-ups
60 lunges
Tempo is 4-second eccentric/down phase

CONDITIONING:
3:00 max row, calories
2:00 max box jumps
1:00 max burpees

ACCESSORY:
Advanced
3x
1:00-2:00 plank
15-30-second one-arm hang, each arm

Intermediate and Beginner
1:00 plank
15-30-second active hang

MOBILITY:
T-spine smash
upward dog