Thursday, January 15, 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

10:00 to complete
20 tempo pull ups
40 tempo push ups
60 lunges

3:00
max row
2:00
max box jumps
1:00
max burpees

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