Monday, February 20, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
100-meter backward run
bear crawl square
10 air squats
10 side-to-side hops each leg

CONDITIONING:
Advanced and Intermediate
6 rounds
30-second Airdyne sprint
3:00 rest

BEGINNER
4-6 rounds
30-second Airdyne sprint
3:00 rest

STRENGTH:
3x
Max strict pull-ups or ring rows
Max perfect push-ups

MOBILITY:
3x
2:00 each side – pigeon pose
1:00 each side – banded Samson stretch