Wednesday, October 19, 2016

A Brand X Method™ Adult Workout

PREP:
3x-4x
1:00 jump rope
10 bridge and reach – https://www.youtube.com/watch?v=i8JH0ZttUPg
10 inchworms
10 bandy lat pull-downs

STRENGTH:
EMOM for 16:00
Even – perfect ring rows
Odd – 3-5 bar roll-outs

ACCESSORY:
Advanced
2x-3x
2:00 plank
50 flutter kicks

Intermediate
1:30 plank
35-50 flutter kicks

Beginner
1:00 plank
20-30 flutter kicks

MOBILITY:
Child’s pose
Downward dog
Upward dog