Saturday, November 4, 2017

A Brand X Method™ Adult Workout

WARM-UP:
3:00 – hillbilly prowler push relay (have group split in half and each team push a prowler back and forth)
3:00 – plank
300-meter run

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00
10 toes-to-bar
20 single-arm dumbbell swings, 30#/20#
300-meter row

Beginner
AMRAP in 10:00-15:00
10 hanging or floor leg lifts
10 single-arm dumbbell swings, 10#-15#
200-meter row

MOBILITY:
Yoga