Wednesday, June 14, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
20 jumping jacks
20 Spider-Man lunges
20 PVC good mornings
500-meter row

CONDITIONING:
Advanced
7 rounds
400-meter run
5 burpees
Rest 2:00

Intermediate
5-7 rounds
400-meter run
5 burpees
Rest 2:00

Beginner
5-7 rounds
200-400-meter run
5 burpees
Rest 2:00

ACCESSORY:
Advanced and Intermediate
3x
Max hollow hold
15 hollow rocks

Beginner
3x
Max hollow hold
1:00 plank

MOBILITY:
4x
1:00 – cobra pose
1:00 each side – triangle pose
2:00 – V-sit stretch