Thursday, September 29, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 15-30 seconds in the bottom of the squat => 5 jumping squats => 2 cartwheels => 3 broad jumps => 200-meter run

FOCUS:
Ring row – focus on maintaining plank and shoulder engagement

GET READY:
2x
15-second passive hang => 15-second active hang
10 kettlebell swings

WORKOUT:
AMGMAP in 8:00-10:00
5 dumbbell shoulder presses, 5#-15#
10 ring rows
20 jumping jacks

Challenge:
Tug of war w/teams or one v. one

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