Friday, February 6, 2015

The Brand X Method

prep
200 m run
10 walking lunges
10 cossacks
10 bandy pull downs

10:00 to complete
20 tempo pull ups
30 strict toes to bar
60 tempo squats

advanced and intermediate
row (50 cals)
rest 5:00
row (50 cals)

beginner
row (35 cals)
rest 5:00
row (35 cals)

3x
10 bandy pull aparts
10 ring rows
1 bear crawl 10 m square

mobility
t spine smash
shoulder distraction
couch stretch