Tuesday, February 28, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 100-meter run
10 blocked hops => 5 blocked squats => 2 blocked broad jumps
5 burpees => 10 mountain climbers => 100-meter run

FOCUS:
Pull-up – hollow position

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

WORKOUT:
AMGMAP in 12:00
5 strict pull-ups or ring rows
7 push-ups
9 goblet squats

SKILL:
3x
1:00-2:00 plank
Max strict toes-to-bar

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