8
Jul
Wednesday, July 8, 2015
A Brand X Method™ Adult Workout
PREP:
3x
10-meter bear crawl square
10 inchworms
10 alternative dumbbell presses (3-second hold at top)
10 power ball
STRENGTH:
Press
Advanced and Intermediate
1 x 5, 1 x AMAP
Beginner
2 x 10
CONDITIONING:
Not for Time
Advanced
5 rounds
Max push presses, body weight
Max strict pull-ups
Intermediate
5 rounds
Max push presses, 3/4 body weight
Max strict pull-ups
Beginner
5 rounds
Max push presses, 25#-65#
Max strict pull-ups (assisted okay)
CASH OUT:
Advanced and Intermediate
3x
8-10 Z presses
8-10 dumbbell rows
Beginner
3x
8-10 Z presses
8-10 ring rows
MOBILITY:
T-spine smash
Triceps smash and stretch
Photo Credit:
Danell Marks Photography- San Diego, Ca
