Thursday, December 18, 2014

#TheBrandXMethod

Prep
3x
10 spiderman stretches
10 overhead walking lunges (light weight)
bear crawl 10m I pattern
200 m

2x
10 power ball
10 jumping lunges
Adv
20 mt climbers
15 hspu
40 mt climbers
12 hspu
60 mt climbers
9 hspu

Int
20 mt climbers
12 hspu
40 mt climbers
9 hspu
60 mt climbers
6 hspu
(sub dumbbell shoulder press if you can’t hspu or mix as necessary)

Beg
Int
15 mt climbers
9 hspu
30 mt climbers
6 hspu
45 mt climbers
3 hspu
(sub dumbbell shoulder press if you can’t hspu or mix as necessary)

Adv and Int
3-5 x
5 drop push ups
10 ring rows
2 x
10 Y’s
10 bandy pull aparts

Beg
3 x
5-10 push ups
5-10 ring rows
2 x
10 Y’s
10 bandy pull aparts

mobility
banded bully
downward dog