Thursday, November 17, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Crab walk => alligator walk => duck walk
10 one-legged hops, right leg => speed ladder => 10 one-legged hops, left leg
50-meter high-knee skip => 50-meter back pedal

FOCUS:
Deadlift – neutral spine in setup

GET READY:
2x
10 one-legged deadlifts
10 walking toe taps (toy soldiers)

WORKOUT:
AMGMAP in 12:00
6 kettlebell deadlifts
6 push-ups
6 strict pull-ups or ring rows
12 double-unders or 18 pogos

SKILL:
3x
5 PVC good mornings
15 butterfly sit-ups

MOBILITY:
1:00 – upward dog