Thursday, July 28, 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:
Advanced, 30:00 cap
4 rounds, 30 seconds between movements/2:00 between rounds
10 dips w/3-second hold at bottom
15 close push-ups
20 incline push-ups
10 bodyweight skull crushers
1:00 elbow plank

Intermediate, 30:00 cap
4 rounds, 30 seconds between movements/2:00 between rounds
5 dips w/3-second hold at bottom
10 close push-ups
15 incline push-ups
10 bodyweight skull crushers
1:00 elbow plank

Beginner, 20:00 cap
3 rounds, 30 seconds between movements/2:00 between rounds
3 dips, assisted okay
6 push-ups
9 incline push-ups
12 bandy triceps push-downs
00:30 elbow plank

MOBILITY:
Triceps stretch and smash
Lat smash