Wednesday, March 2, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10 arm circles, forward and backward
10 arm swings, front to back
10 bandy presses
10-meter bear crawl, forward and backward

STRENGTH:
Press
1 x 8, 1 x AMAP

Beginner
3 x 8-10

CONDITIONING:
With a partner
3-5 rounds
10 light medicine ball two-hand chest pass
15 burpees

** Medicine ball pass can be into a wall if no partner is available
** Burpees can be scaled for partner’s ability

ACCESSORY:
Advanced and Intermediate
2x-3x
5-10 dips w/5-second engaged hold at bottom
10-20 perfect tempo push-ups (4-second eccentric/down phase)

Beginner
2x-3x
Jump to support w/15-30-second hold at top
10-20 tempo push-ups (4-second eccentric/down phase)

MOBILITY:
Calf stretch
Upward dog
Shoulder distraction
Triceps stretch