Tuesday, January 3, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
100-meter run
Handstand hold/attempt => forward roll => bear crawl
100-meter run
10 one-legged hops, each leg => 5 blocked hops => 2 broad jumps
100-meter run
Speed ladder => 15-second passive hang => 15-second active hang

FOCUS:
Chin-up – stress lat engagement

GET READY:
2x
10 bandy lat pull-downs
10 seated bandy rows

WORKOUT:
AMGMAP in 6:00 x 2, rest 2:00 in between
3 strict chin-ups or supinated ring rows
6 push-ups
9 squats

SKILL:
3x
10 toes-to-bar
10 butterfly sit-ups
10 hollow rocks

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