Thursday, April 19, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 2 cartwheels
5 inchworms => 5 push-ups => 5 burpees
10 blocked hops => 10 blocked squats
100-meter run => 3 broad jumps

FOCUS:
Hip hinge – “waiting in the outfield” position

GET READY:
2x
10 PVC good mornings
10 Cossacks

CONDITIONING:
AMGMAP in 12:00
12 kettlebell swings
6 kettlebell deadlifts
6 x 20-meter shuttle run

SKILL:
3x
30-second hollow hold on ground => 30-second hollow hold on bar
10 dumbbell rows each arm

MOBILITY:
1:00 couch stretch each side
1:00 banded lat stretch each side