Wednesday, June 13, 2018

A Brand X Method™ Adult Workout

WARM-UP:
3x
30 dumbbell side bends each side
60 flutter kicks
800-meter row

CONDITIONING:
Advanced and Intermediate
Death by toes-to-bar
Rest 1:00
Death by burpee*

Beginner
Death by hanging or floor leg lift
Rest 1:00
Death by burpee*

*Start at number failed on toes-to-bar or leg lift; eg, if you fail at 11 toes-to-bar, start burpees at 11.

ACCESSORY:
Advanced
4x
10 hollow rocks
10 p-bar leg lifts

Intermediate
3x
10 hollow rocks
10 p-bar leg lifts

Beginner
3x
10-20-second hollow hold
10 leg lifts over pad

MOBILITY:
4x
1:00 triangle pose each side
1:00 cobra pose
2:00 pigeon pose each side