Friday, September 8, 2017 – The Brand X Method

Friday, September 8, 2017

8
Sep

Friday, September 8, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Rowing – correct position for the catch

PREP:
2x
10 Cossacks
10 ring rows

CONDITIONING:
Partner row and run
One partner runs 400 meters; other partner rows for calories

Varsity and Junior Varsity – 20:00
Frosh and Beginner – 15:00

Score is total calories

SKILL:
Varsity, Junior Varsity and Frosh
5:00-10:00
Planche progressions

Beginner
Planks

MOBILITY:
T-spine smash
Pigeon stretch

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