Wednesday, December 17, 2014

#TheBrandXMethod

Prep
3x
1:00 in bottom of squat
10 bandy shoulder press (light band)
10 box step ups ( focus on neutral spine and square hips)
1:00 row

AMRAP in 3:00
3 thrusters
12 box jumps
rest 3:00
AMRAP in 4:00
6 thrusters, 95
12 box jumps
rest 3:00
AMRAP in 5:00
12 wall ball
12 box jumps

Adv
100 sit ups
Int
50-75 sit ups
Beg
25-50 sit ups

mobility
shoulder distraction
couch stretch