Friday, October 7, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
15-30-second handstand hold
15-30-second passive hang
10 push-ups

STRENGTH AND CONDITIONING:
Advanced
5 rounds
40-second prowler sprint
– immediately into
Max chest-touch push-ups
– failing that immediately into
Max push-ups
Rest 2:00

Beginner
3-5 rounds
30-second prowler sprint
– immediately into
Max push-ups
Rest 2:00

ACCESSORY:
Advanced
3x
1:00-2:00 plank
Max bodyweight skull crushers
15-30-second one-arm hang (each arm)

Intermediate and Beginner
1:00 plank
Max bodyweight skull crushers
15-30-second active hang

MOBILITY:
T-spine smash
Upward dog