Wednesday, April 5, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3x
2:00 – bottom of the squat
Bear crawl square
20 Spider-Man lunges
20 sit-ups

CONDITIONING:
Advanced and Intermediate
4 rounds
1:00 Assault Bike sprint
Rest 1:00

Beginner
3-4 rounds
20-30-second Assault Bike sprint
Rest 1:00

-then-

50 burpees

MOBILITY:
3x
2:00 each side – pigeon pose
1:00 – cobra pose
2:00 each side – triangle pose