Wednesday, July 20, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
5 explosive push-ups
5 power ball shots

STRENGTH AND CONDITIONING:
Advanced and Intermediate
30-24-18
Push-ups
21-15-9
Toes-to-bar

Beginner
20-15-10
Push-ups
21-15-9
Toes-to-bar or best effort

ACCESSORY:
3x
1-3 rope climbs
100-meter farmer’s carry

MOBILITY:
Shoulder distraction
Triceps stretch