Wednesday, August 3, 2016

A Brand X Method™ Adult Workout

PREP:
100-meter run
10 x 10-meter side shuffle
3 x 10-meter bear crawl up and back
10 bandy lat pull-downs

STRENGTH:
Advanced
2 x 20 tempo push-ups
2 x 20 tempo pull-ups

Intermediate
2 x 15 tempo push-ups
2 x 15 tempo pull-ups

Beginner
2 x 10 tempo push-ups
2 x 10 tempo pull-ups

** Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

CONDITIONING:
5 x 100-meter sprint
Rest 2:00-3:00 between

ACCESSORY
3x
w/medicine ball
5 chest passes
5 each way rotational throws
5 overhand throws

MOBILITY:
Your choice