Wednesday, May 10, 2017

A Brand X Method™ Adult Workout

WARM-UP:
2x
10 Spider-Man lunges
10 PVC good mornings
20 box step-ups
30 single-unders

CONDITIONING:
EMOM for 12:00
Advanced and Intermediate
15-second hollow hold
15 flutter kicks each leg
Max butterfly sit-ups in remaining time

Beginner
10-second hollow hold
10-15 flutter kicks each leg
Max butterfly or standard sit-ups in remaining time

-then-

3x-5x
300-meter ski sprint
Rest 1:00

MOBILITY:
3x
1:00 each side – pigeon pose
1:00 – foam roll glutes
1:00 – foam roll back