Tuesday, March 3, 2015

The Brand X Method

3x
10 arm circles forward
10 arm circles backwards

5:00
30 second passive hang
10 push ups
30 second handstand hold
5 power ball
100 m

Press
Advanced
2 x 5, 1 x AMAP
Intermediate
1 x 5, 1 x AMAP
Beginner
3 x 5

All
3:00 swings
Rest 2:00
2:00 one arm dumbbell thrusters
Rest 1:00
1:00 burpees to target
Advanced
3 x
20 tempo push ups
10 tempo ring rows
Intermediate
2 x
10-20 tempo push ups
8-10 tempo ring rows
Beginner
2x
10-12 tempo push ups
6-8 tempo ring rows

Mobility
Shoulder distraction
Triceps stretch