Thursday, January 19, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => bear crawl
Crab walk => alligator crawl => army crawl
5 super-slow squats => 15-30 seconds in the bottom of the squat
Speed ladder => 50-meter carioca => 50-meter high-knee skip

FOCUS:
Broad jump – jumping and landing mechanics

GET READY:
2x
10 Cossacks
5 jumping squats

WORKOUT:
AMGMAP in 6:00
3 broad jumps
15 jumping jacks

SKILL:
EMOM for 6:00
Strict pull-ups or ring rows

MOBILITY:
1:00 each side – couch stretch
1:00 each side – Spiderman stretch