Thursday, October 8, 2015

A Brand X Method™ Adult Workout

PREP:
3x
200-meter run
10 bandy good mornings
10 ring rows
1:00 bottom of squat

CONDITIONING:
Row 
(4 rounds of 40 seconds of work and 20 seconds of rest)
Followed immediately by
Mountain climbers
(4 rounds of 40 seconds of work and 20 seconds of rest)

ACCESSORY:
3x
10 tempo dumbbell rows
10 bandy side steps
Tempo is 4 seconds in the eccentric/down phase and 1-second holds at top and bottom

MOBILITY:
Couch stretch
T-spine smash

HOMEWORK:
3x
1:00 plank
10 shoulder Y’s