Wednesday, November 29, 2017

A Brand X Method™ Adult Workout

WARM-UP:
4x
20 oblique crunches each side
20-second hollow hold
20 flutter kicks each leg

CONDITIONING:
Advanced and Intermediate
4 rounds
Hill run (~600 meters w/20-degree grade at steepest point)
7 burpees at top of hill
Rest 1:30 => walk down slowly

Beginner
3-4 rounds
400-600-meter run
7 burpees
Rest 2:00

ACCESSORY:
Advanced
4x
1:00 – plank
0:30 – L-hang

Intermediate
3x
1:00 – plank
0:30 – L-hang

Beginner
3x
1:00 – plank
0:30 – tuck hang

MOBILITY:
3x
1:00 – cobra pose
1:00 each side – triangle pose
1:00 each side – barbell forearm mash