Monday, December 15, 2014

#TheBrandXMethod

Prep
3x or 5:00
1 bear crawl square (10m)
5 -10 push ups
10 box step ups
200 m

2x
10 bandy lat pull downs
10 squats
10 mt. climbers

3 x 5:00 AMRAPs/2:00 rest
5 pull ups
10 burpees
15 squats

beginner
3 x 4:00 AMRAPs/2:00 rest
3 pull ups (assisted or progressions okay)
6 burpees
9 squats

adv
2x
10 bandy pull aparts followed by
50 toes to bar
int
2x
10 bandy pull aparts followed by
35 toes to bar
beg
2x
10 bandy pull aparts followed by
20 toes to bar or hanging leg raises

Mobility
shoulder distraction
T spine smash