Wednesday, December 24, 2014

The Brand X Method

HOME WOD
Warm up
3x
1:00 bottom of squat
10 walking lunges
10 spiderman stretches

Prep
3x
50 m high knee run
50 m fanny kickers
10 side to side hops

6 x 100 m sprint
2:00 between runs

50 burpees for time
intermediate
35 burpees
beginners
20 burpees