Thursday, August 18, 2016

A Brand X Method™ Adult Workout

PREP:
3 x or 5:00
200-meter run
10 push-ups
10 Cossacks
10 bandy lat pull downs

CONDITIONING:
50-40-30-20-10
Double-unders
Sit-ups

*Scale movements to keep time under 10:00
** Sub pogos for double-unders

ACCESSORY:
Advanced
100 bandy triceps push-downs
30-50 bodyweight skull crushers

Intermediate
50-75 bandy triceps push-downs
20-35 bodyweight skull crushers

Beginner
25-50 bandy triceps push-downs
10-15 bodyweight skull crushers

MOBILITY:
T-spine smash
Triceps smash