Wednesday, February 21, 2018

A Brand X Method™ Adult Workout

WARM-UP:
4x
10 Spider-Man lunges
1:00 couch stretch each side
1:00 bottom of the squat hold
30 sit-ups

STRENGTH:
EMOM for 10:00
Strict pull-ups

CONDITIONING:
Death by 4 double-unders or pogos
First minute 4, second minute 8, etc., until failure
-rest 1:00-
Death by 3-second hollow hold/plank hold
First minute 3 seconds, second minute 6 seconds, etc., until failure

MOBILITY:
3x
2:00 foam roll back
2:00 foam roll glutes
1:00 pigeon pose each side
1:00 couch stretch each side