Wednesday, January 14, 2015

#TheBrandXMethod

Prep
3x
10 arm circles fwd and back
10 arm swings frt to back
10 bandy press
10 m bear crawl fwd and back

Press
advanced and intermediate
1 x 10, 1 x AMAP **
beginner
3 x 5-8

**advanced drop push ups between sets

mt. climber Annie

advanced and intermediate
as Rx’d

beginner
30-25-20-15-10
mt. climbers
double unders (pogos or tuck jumps as a sub)

advanced
3x
6-10 tempo HSPU
25 sit ups

intermediate
3x
6-10 tempo 1/2 HSPU
25 sit ups

beginner
3x
15 second handstand hold or 30 second db overhead hold
15-25 sit ups

mobility
shoulder distraction
tricep stretch