Monday, June 13, 2016 – The Brand X Method

Monday, June 13, 2016

13
Jun

Monday, June 13, 2016

A Brand X Method™ Teen Workout

20160121-DSC_0216-3WARM-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:
Kettlebell swing – focus on hip mechanics and neutral spine

PREP:
2x
10 Cossacks
10 walking lunges

CONDITIONING:
Varsity
AMGMAP in 7:00
1 rope climb (legless)
15 kettlebell swings
200-meter run

Junior Varsity and Novice
AMRAP in 7:00
1 rope climb
15 kettlebell swings
200-meter run

Beginner
AMRAP in 7:00
3 beginner rope climbs
9-12 kettlebell swings
200-meter run

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

Intermediate
3x
10 toes-to-bar
25 sit-ups

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

MOBILITY:
Pigeon
Hamstring smash

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