Wednesday, May 4, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC pass-throughs
10 T-planks
10-meter alligator crawl
10 inchworm push-ups
10 light dumbbell presses with 3-second hold at top

STRENGTH:
Advanced and Intermediate
Press
1 x AMAP

Beginner
2 x 8-10

CONDITIONING:
Advanced and Intermediate
Sprint out and back 10/20/30/40 meters
50 push-ups
Sprint out and back 10/20/30/40 meters
50 push-ups
Sprint out and back 10/20/30/40 meters

Advanced
Unbroken to 35 (then continue for a total of 50)

Intermediate and Beginner
Max unbroken

ACCESSORY:
Advanced and Intermediate
3x
Max strict pull-ups
10 dumbbell rows
3-5 flags

Beginner
3x
10 ring rows
10-20 hollow rocks

MOBILITY:
Shoulder distraction
Triceps smash and stretch