Tuesday, January 24, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
10-meter wheelbarrow walk
10 medicine ball chest passes => 10 medicine ball underhand tosses for height
3 cartwheels => bear crawl => 3 broad jumps
100-meter run

FOCUS:
Pull-up – focus on hollow position

GET READY:
2x
10-second passive hang => 10-second active hang
10 bandy lat pull-downs

WORKOUT:
2 rounds
2:00 – strict pull-ups or ring rows
rest 1:00
2:00 – kettlebell swings
rest 1:00
2:00 – burpees
rest 2:00

SKILL:
3x
2 rope climbs
10 dumbbell rows, each arm

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – forearm smash and stretch