Thursday, April 20, 2017 – The Brand X Method

Thursday, April 20, 2017

20
Apr

Thursday, April 20, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run

SKILL:
Burpee – protective back position

PREP:
10 inchworms
10 pogos

Varsity and Junior Varsity
AMRAP in 8:00
5 strict chin-ups
10 burpees
15 box jumps

Frosh
AMRAP in 8:00
3 strict chin-ups
10 burpees
15 box jumps

Beginner
AMRAP in 8:00
3 strict chin-ups (progressions or assisted okay) or supinated ring rows
10 burpees
15 box jumps

SKILL:
Varsity, Junior Varsity, and Frosh
10:00 – practice handstand holds and walking
Dumbbell row
3 x 10

Beginner
10:00 – wall walk-ups and holds
Dumbbell row
3 x 10

MOBILITY:
T-spine smash
Shoulder distraction
Couch stretch

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