Tuesday, March 31, 2015

The Brand X Method™

Prep
3x or 5:00
10 arm circles forward
10 arm circles backwards
5 explosive push ups
5 power ball

Press
Advanced
2 x3, 1 x AMAP

Intermediate
1 x 3, 1 x AMAP

Beginner
3 x 5

advanced
21-15-9
push press, 95/65
toes to bar

intermediate
21-15-9
push press, 65/45
toes to bar

beginner
21-15-9
push press, 15-35
toes to bar

advanced
2 x
20 tempo push ups
50 flutter kicks

1x
20 tempo close push ups
beginner intermediate
2 x
10-15 tempo push ups
35 flutter kicks

mobility
downward dog
upward dog
child’s pose