Wednesday, April 12, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
2x
20 jumping jacks
16 mountain climbers
12 grasshoppers
8 skaters
4 burpees

FOCUS:
Pull-up – lat engagement and shoulder external rotation

GET READY:
2x
10 bandy lat pull-downs
10 underhand medicine ball tosses for height

WORKOUT:
EMOM for 12:00
First – strict pull-ups or perfect ring rows
Second – bandy pull-aparts

GAME:
Small-sided dodgeball

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – lat smash