Wednesday, June 21, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
200-meter row
200-meter ski
2:00 – bike
20 jumping jacks

CONDITIONING:
Advanced and Intermediate
5 rounds
Hill sprint
10 burpee box jump-overs, 24”/20”
Rest 2:00

Beginner
3-5 rounds
Hill sprint
10 burpee box jump-overs or step-overs, 12”-20”
Rest 2:00

-then-

2x
2:00 – max double-unders or practice
1:00 rest

MOBILITY:
4x
1:00 – foam roll calves
1:00 – foam roll hamstrings
1:00 each side – pigeon pose