Friday, August 12, 2016

A Brand X Method™ Adult Workout

PREP:
3x or 12:00
1:00 jump rope
1:00 bottom of the squat
1:00 pigeon, each side
10 box step-ups

CONDITIONING:
Advanced and Intermediate
3:30 cap
50 burpees

Beginner
3:00 cap
30 burpees

ACCESSORY
Advanced and Intermediate
2x
10 weighted walking lunges
20 tempo squats

Beginner
2x
10 walking lunges
10 tempo squats

* Tempo is 4-second eccentric/down phase w/1-second holds at top and bottom

MOBILITY:
Downward dog
Cobra
Child’s pose