Wednesday, October 26, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 10 bunny hops => 3 broad jumps => 2 one-legged broad jumps
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Deadlift – work on proper setup position

GET READY:
2x
10 single-leg deadlifts, unloaded
10 kettlebell swings

WORKOUT:
AMGMAP in 10:00-12:00
5 sumo deadlifts, unloaded-12kg kettlebell
10 burpees
4 x 50-meter shuttle run

SKILL:
3x
10 PVC good mornings
10 PVC straight-leg deadlifts

MOBILITY:
1:00 each side – hamstring stretch w/rope
1:00 each side – pigeon stretch