Wednesday, October 5, 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 to complete
20 tempo pull-ups
40 tempo push-ups
60 lunges

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
1:00 plank
15-30-second active hang

MOBILITY:
T-spine smash
Upward dog