Wednesday, January 4, 2017

A Brand X Method™ Adult Workout

WARM-UP/PREP:
5x
200-meter run
20 jumping jacks
20 side-to-side hops
10 pogo jumps

CONDITIONING:
Advanced
3 x AMRAP in 6:00, rest 1:00 in between
300-meter ski sprint
20 incline push-ups, 20” box

Intermediate
3 x AMRAP in 6:00, rest 1:00 in between
300-meter ski sprint
15-20 incline push-ups, 20”-24” box

Beginner
2 x AMRAP in 6:00, rest 1:00 in between
200-meter ski sprint
10 incline push-ups, 24” box

ACCESSORY:
2x
400-meter run
50 sit-ups

MOBILITY:
4x
1:00 – cobra pose
3:00 – bottom of the squat