Wednesday, May 25, 2016

A Brand X Method™ Adult Workout

PREP:
3x
10-meter bear crawl square
15-30-second handstand hold
15-30-second passive hang
3-6 explosive push-ups

STRENGTH:
10:00 cap
20 tempo pull-ups
40 tempo push-ups
60 lunges
* tempo is 1-second hold at start, 4 seconds in the eccentric/down phase, 1-second hold at bottom

CONDITIONING:
3:00
Max row for calories
Rest 2:00
2:00
Max box jumps
Rest 1:00
1:00
Max burpees

ACCESSORY:
Advanced
3x
1:00-2:00 plank
15-30-second one-arm hang, each arm

Intermediate and Beginner
3x
1:00 plank
15-30-second active hang

MOBILITY:
T-spine smash
Upward dog