Wednesday, January 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
10 inchworms
10 alternating dumbbell press, w/3-second hold at top
10 power ball

STRENGTH AND CONDITIONING:
Advanced
4 rounds
Max bodyweight push presses
20 box jumps

Intermediate
4 rounds
Max 3/4 bodyweight push presses
20 box jumps

Beginner
3 rounds
8-12 push presses, 25#-65#
20 box jumps

ACCESSORY:
Advanced and Intermediate
3x
8-10 Z press
100-meter overhead carry

Beginner
3x
8-10 Z press
100-meter overhead carry

MOBILITY:
T-spine smash
Triceps smash and stretch