Wednesday, January 7, 2014

The Brand X Method

prep
med ball pyramid 30 seconds per exercise up and down
seated chest pass
overhead pass
seated overhead sit up pass
standing chest pass
standing overhead pass
side to side pass
200 m run
repeat

advanced
4 rounds
2 rope climbs
15 toes to bar
2 rope climbs
25 sit ups

intermediate
4 rounds
1 rope climb
10 toes to bar
1 rope climb
20 sit ups

beginner
4 rounds
1 beginner rope climb
10 hanging leg raises
1 beginner rope climb
15 sit ups

mobility
downward dog
upward dog
child’s pose