Monday, January 5, 2014

#TheBrandXMethod

prep
3x
10 m square bear crawl
10 walking toe taps
10 single leg deadlift
10 bandy side steps

deadlift
advanced – 2×10, 1 x AMAP
intermediate – 1 x 10, 1 x AMAP
beginner – 3 x 5-8
** advanced 3 x 3 medball throw for height

advanced
AMRAP in 10
30 double unders
15 swings, 55/35
15 knees to elbows

intermediate
AMRAP in 10
30 double unders
15 swings, 35/25
15 knees to elbows

beginner
AMRAP in 8-10
20 double unders (pogos or tuck jumps)
10 swings, 5-25
10 hanging leg raises

3x
advanced
10 bridges (1/1/1/2)
10 straight bridges (1/1/1/2)
1:00 plank

mobility
t spine smash
lat smash