Thursday, September 15, 2016 – The Brand X Method

Thursday, September 15, 2016

15
Sep

Thursday, September 15, 2016

A Brand X Method™ Teen Workout

20160321-DSC_1242WARM-UP:
3x
50-meter fanny kickers => 50-meter high-knee skip => 10-meter jog => 10-meter side shuffle => 10-meter jog => 10-meter side shuffle => 50-meter back pedal

SKILL:
Handstand – hollow position

PREP:
2x
10 bandy pull-downs
10 pogos

CONDITIONING:
Varsity, Junior Varsity, and Novice
3 rounds
Hill sprint (~200 total meters w/100-meter incline)
10-meter handstand walk
5 strict pull-ups

Beginner
3 rounds
Hill sprint (~200 total meters w/100-meter incline)
10-meter bear crawl
5 ring rows

SKILL:
Varsity, Junior Varsity, and Novice
Max chin-ups
10 dumbbell rows

Beginner
Max supinated ring rows
10 dumbbell rows

MOBILITY:
T-spine smash
Calf smash

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