Wednesday, April 13, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10-meter bear crawl, forward and backward

STRENGTH:
EMOM
5:00
5 push presses
rest 2:00
5:00
3 push presses
rest 2:00
5:00
1 push press

CONDITIONING:
Advanced and Intermediate
3:00 cap
100 mountain climbers

Beginners
3:00 cap
50 mountain climbers

ACCESSORY:
All
3x
100-meter overhead carry
10 teapots

Advanced
100 push-ups in as few sets as possible

Intermediate
50-75 push-ups in as few sets as possible

Beginner
10-25 push-ups with exceptional technique

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch