Wednesday, December 30, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
5 explosive push-ups
5 power ball shots

CONDITIONING:
Advanced and Intermediate
5 rounds
3 presses*
12 burpees**
21 double-unders

*Use the weight from the 12/8 or 12/15 press session
**12 burpees or 60 seconds

Beginner
3 rounds
6 dumbbell presses
9 burpees
15 pogos

ACCESSORY:
3x
1-3 rope climbs
100-meter suitcase carry

MOBILITY:
Shoulder distraction
Triceps stretch