Thursday, December 10, 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
10 push-ups

STRENGTH AND CONDITIONING:
Advanced and Intermediate
5 rounds, rest 2:00 in between
40-second hillbilly prowler sprint
Immediately into
Max chest-touch push-ups
Upon failure, immediately into
Max push-ups

Beginner
3-5 rounds, rest 2:00
30-second hillbilly prowler sprint
Immediately into
Max push-ups

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

Intermediate and Beginner
1:00 plank
Max bodyweight skull crushers
15-30-second active hang

MOBILITY:
T-spine smash
Upward dog