Friday, June 3, 2016 – The Brand X Method

Friday, June 3, 2016

3
Jun

Friday, June 3, 2016

A Brand X Method™ Teen Workout

20151203-DSC_0179WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

PREP:
3x
10 bandy presses
5 explosive push-ups

STRENGTH:
Press
Work up to a heavy 1 x 3

CONDITIONING:
3:00 burpees

SKILL:
Varsity and Junior Varsity
2x
Max kipping pull-ups
Max dips
2x
10 dumbbell rows
10 bandy pull-aparts

Novice and Beginner
2x
Max kipping pull-ups
Max dips or bench dips
2x
10 dumbbell rows
10 bandy pull-aparts

MOBILITY:
T-spine smash
Athlete’s choice

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