Saturday, June 4, 2016

A Brand X Method™ Adult Workout

Friday’s workout

-or-

PREP:
100-meter run
10 x 10-meter side shuffle
3 x 10-meter bear crawl, up and back
10 bandy lat pull-downs

STRENGTH:
Advanced
2 x 25 tempo push-ups
2 x 15 tempo pull-ups

Intermediate
2 x 20 tempo push-ups
2 x 10 tempo pull-ups

Beginner
2 x 15 tempo push-ups
2 x 5 tempo pull-ups
* Tempo is 4-second eccentric/down phase w/1-second hold at bottom and top

5 x 10 Spartans
rest 2:00-3:00 between

ACCESSORY:
Advanced
3x
10 bandy pull-aparts
3 rope climbs

Intermediate
3x
10 bandy pull-aparts
2 rope climbs

Beginners
3x
10 bandy pull-aparts
1 rope climb

MOBILITY:
Yoga