Monday, September 26, 2016

A Brand X Method™ Adult Workout

PREP:
3x
1:00 bottom of the squat
10 light banded or dumbbell shoulder presses
10 bandy lat pull-downs
10 box step-ups ( focus on neutral spine and square hips)
1:00 row

STRENGTH:
15:00 cap
30 muscle-ups
Scale to 30 chest-to-bar pull-ups/30 ring dips or 30 pull-ups/30 dips or 30 banded pull-ups/ 30 push-ups

ACCESSORY:
3x
1:00 side or T-plank
1:00 other side
Max toes-to-bar

MOBILITY:
Chest/triceps smash
Shoulder distraction