Thursday, March 17, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 15-30-second passive hang => 15-30-second active hang => 5 blocked squats => 5 blocked hops => 100-meter run

FOCUS:
Kettlebell swing – practice hip hinge on downswing

GET READY:
2x
10 Cossacks
10 bandy lat pull-downs

WORKOUT:
AMGMAP in 6:00-8:00
10 kettlebell swings, unloaded-12kg
12 grasshoppers
4 x 10-meter side shuffle

SKILL:
AMRAP in 3:00-5:00
Rope climbs (or rope climbing practice)

MOBILITY:
1:00 each side – overhead shoulder distractions
1:00 – upward dog