Monday, August 1, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles forward
10 arm circles backward
10 bandy lat pull-downs
10 ring rows

CONDITIONING:
5 rounds
25 double-unders
5 snatches*

*Scale weight so that each snatch is perfect and not pressed out

Intermediate
4 rounds
Beginner
3 rounds

ACCESSORY:
Advanced and Intermediate
3x
1:00-2:00 plank
10 strict knees-to-elbows

Beginner
1:00 plank
5-10 hanging leg raises

MOBILITY:
T-spine smash
Upward dog