Friday, July 8, 2016

A Brand X Method™ Adult Workout

PREP:
3x
200-meter run
10 walking lunges
10 Cossacks
10 bandy lat pull-downs

STRENGTH:
Front squat
1 x AMAP

10:00 to complete
20 tempo pull-ups
30 strict toes-to-bar
60 tempo squats
Tempo is 4 seconds in eccentric/down phase w/1-second holds at top and bottom

ACCESSORY:
3x
10 bandy pull-aparts
10 ring rows
10-meter bear crawl square

MOBILITY:
T-spine smash
Shoulder distraction
Couch stretch