Monday, July 18, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square => forward roll
10 walking toe taps
10 bandy side steps
1:00 bottom of squat

STRENGTH AND CONDITIONING:
15:00 cap
5 rounds
5 unbroken* hang power cleans
2 rounds of Cindy (5 strict pull-ups/10 push-ups/15 squats)

* A break in the hang power cleans requires starting over

ACCESSORY:
Advanced
3x
10 supinated ring rows
10 bandy pull-aparts
10 strict knees-to-elbows

Intermediate
3x
8-10 supinated ring rows
10 bandy pull-aparts
8-10 strict knees-to-elbows

Beginner
2x
6-10 supinated ring rows
10 bandy pull-aparts
6-10 strict knees-to-elbows

MOBILITY:
Shoulder distraction
Calf smash
Couch stretch