Thursday, February 25, 2016

A Brand X Method™ Adult Workout

Wednesday’s workout

-or-

PREP:
3x or 8:00
10 deadbugs
https://www.youtube.com/watch?v=rbemelnkHag
10 Spiderman lunges
10 lateral box step-ups
30-second downward dog
30-second upward dog

STRENGTH AND CONDITIONING:
Advanced and Intermediate
2 rounds
800-meter run
5 flags
15 strict toes-to-bar
15 strict knees-to-elbows

Beginner
2 rounds
400-600-meter run
10 hollow rocks
30 flutter kicks

-or-

800-meter run at a fast pace, rest 4:00
2 x 400-meter run at a faster pace than your 800 pace, rest 3:00 between
4 x 200-meter run at a faster pace than your 400 pace, rest 2:00 between

ACCESSORY:
Your choice

MOBILITY:
Your choice