Saturday, December 31, 2016

A Brand X Method™ Adult Workout

PREP:
Your choice

STRENGTH:
10:00
Max muscle-ups or work on progressions

Advanced and Intermediate
10=>1
Dips
Push-ups

Beginner
10-8-6-4-2
Dips (assisted okay)
Push-ups

* 10 power ball shots between rounds

ACCESSORY:
Advanced
3x-4x
30-second scapular retraction hold
10-20 T-planks

Beginner
10-15-second scapular retraction hold
5-10 T-planks

MOBILITY:
Your choice