Thursday, August 4, 2016

A Brand X Method™ Adult Workout

PREP:
200-meter run
10 walking lunges
10 Cossacks
10 bandy lat pull-downs

STRENGTH:
10:00 cap
20 tempo pull-ups
30 strict toes-to-bar
60 tempo squats

** Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

CONDITIONING:
Advanced and Intermediate
50-calorie row
rest 5:00
50-calorie row

Beginner
35-calorie row
rest 5:00
35-calorie row

ACCESSORY:
3x
10 bandy pull-aparts
10 ring rows
10-meter bear crawl square

MOBILITY:
T-spine smash
Shoulder distraction
Couch stretch