Wednesday, June 10, 2015

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
10 Jimmy Buffetts
5 power ball shots

STRENGTH:
Press
Advanced and Intermediate
1 x 8, 1 x AMAP

Beginner
2 x 10

WORKOUT:
3 rounds
1:00 push press
1:00 pull-up (strict)
1:00 push-up
1:00 ring rows

Advanced
95/65
Intermediate
65/45
Beginner
10-25

CASH OUT:
Advanced and Intermediate
2-3x
10 windmills, right side
2:00 plank
10 windmills, left side
Max L-sit

Beginner
2x
5 windmills, right side
2:00 plank
5 windmills, left side
15-30-second L-sit progression work

MOBILITY:
Shoulder distraction
Triceps stretch