Thursday, March 12, 2015

The Brand X Method
3x
1:00 jump rope
10 ring rows
10 box step ups
Advanced and Intermediate
2x
800 m run
rest 6:00
1000 m row
rest 6:00
Beginner
2x
600 m run
rest 6:00
800 m row
rest 6:00
Advanced
3x
tempo
5 wide grip pull ups
10 close push ups
5 behind the neck pull ups
10 uneven push ups
Intermediate
3x
tempo
2-5 wide grip pull ups
5-10 push ups
2-5 close grip pull ups
5-10 close push ups
Beginners
12-20 eccentric pull ups
12-20 push ups
Mobility
downward dog
upward dog
child’s pose