Wednesday, June 22, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 5:00
10 arm circles, forward
10 arm circles, backward
5 explosive push-ups
5 power ball shots

STRENGTH:
EMOM for 10:00
Dumbbell Z press

CONDITIONING:
Advanced
10:00 cap
5 rounds
10 box jumps w/step down
10 archer push-ups on rings

Intermediate
10:00 cap
5 rounds
10 box jumps w/step down
5-10 ring push-ups

Beginner
10:00 cap
3-5 rounds
10 box jumps w/step down
5-10 push ups

ACCESSORY:
2x-3x
10 supinated barbell row
Max hang from bar

MOBILITY:
Shoulder distraction
Triceps stretch