Friday, October 21, 2016 – The Brand X Method

Friday, October 21, 2016

21
Oct

Friday, October 21, 2016

A Brand X Method™ Teen Workout

20161011-DSC_0200STRENGTH:
Deload – Strongman

ACCESSORY:
Medicine ball throw for height

WARM-UP:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 walking Spiderman stretches => 5 perfect push-ups => 100-meter  run

SKILL:
Squat – review mechanics then introduce goblet squat

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
AMRAP in 3:00
20 kettlebell swings
10 goblet squats
Rest 2:00, repeat

SKILL:
Varsity
3x
15 toes-to-bar
25 sit-ups

Junior Varsity
3x
10 toes-to-bar
25 sit-ups

Novice/Beginner
2x
10 toes-to-bar
25 sit-ups

MOBILITY:
Pigeon
Hamstring smash

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