Monday, September 12, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 PVC pass-throughs
10 T-planks w/3-second hold
10-meter alligator crawl
10 inchworm push-ups
10 light dumbbell press w/3-second hold at top

CONDITIONING:
Sprint out and back 10/20/30/40 meters
15 shoulder presses
Sprint out and back 10/20/30/40 meters
15 shoulder presses
Sprint out and back 10/20/30/40 meters

ACCESSORY:
Advanced and Intermediate
3x
Max strict pull-ups
10 dumbbell rows
3-5 flags
75-150 bandy push-downs

Beginner
3x
10 ring rows
10-20 hollow rocks
35-50 bandy pushdowns

MOBILITY:
Shoulder distraction
Triceps smash and stretch