Wednesday, June 27, 2018

A Brand X Method™ Adult Workout

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

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

Intermediate
4 rounds
Hill sprint
10 burpee box jump-overs, 24″/20″
Rest 2:00

Beginner
4-5 rounds
200-meter run
10 burpee box jump-overs or step-overs, 12”-20″
Rest 2:00

-then-

Advanced and Intermediate
2x
2:00 max double-unders
1:00 rest

Beginner
2x
1:00-2:00 max pogos
1:00 rest

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