29
Jul
Wednesday, July 29, 2015
A Brand X Method™ Adult Workout
PREP:
3x
10-meter bear crawl square pattern
15-30-second handstand hold
15-30-second passive hang
3-6 explosive push-ups
STRENGTH:
10:00 to complete
20 tempo pull-ups (4-second eccentric/down phase, 1-second hold at bottom)
40 tempo push-ups (4-second eccentric/down phase, 1-second hold at bottom)
60 lunges
CONDITIONING:
3:00 – max row for calories
Rest 2:00
2:00 – max box jumps
Rest 1:00
1:00 – max burpees
CASH OUT:
Advanced
3x
1:00-2:00 plank
15-30-second one-arm hang, each arm
Intermediate and Beginner
1:00 plank
15-30-second active hang
MOBILITY:
T-spine smash
Upward dog
Photo Credit:
Danell Marks Photography- San Diego, Ca
