Thursday, April 9, 2015

The Brand X Method

Prep
3 x
10 m bear crawl square pattern
15-30 second handstand hold
15-30 second passive hang
3-6 explosive push ups

3 rounds
5 push press
10 burpees
Molly’s hill

Advanced
135/95
Intermediate
95/65
Beginner
15-45

advanced
3x
1-2:00 plank
15-30 second one arm hang (ea. arm)

beginner and intermediate
1:00 plank

15-30 second active hang

Mobility
T spine smash
upward dog

Homework
advanced
2x
35-50 short bridge or hip raises
35-50 sit ups

intermediate and beginners
2x
15-25 short bridge or hip raises
15-25 sit ups

Photo Credit: Danell Marks