Wednesday, March 9, 2016

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

CONDITIONING:
3 rounds
1:00 – push presses
1:00 – strict pull-ups
1:00 – push-ups
1:00 – ring rows

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

ACCESSORY:
Advanced and Intermediate
2x-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