Wednesday, April 19, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
100-meter run => 10 grasshoppers
100-meter run => 10 mountain climbers
100-meter run => 10 blocked squats
100-meter run => 10 blocked hops
2 forward rolls => 2 cartwheels => 4 one-legged broad jumps

FOCUS:
Hang power clean – extension

GET READY:
2x
5 overhead medicine ball throws for height
50-meter high-knee skip

WORKOUT:
AMGMAP in 9:00
3 broad jumps
6 dumbbell hang power cleans
9 burpees

SKILL:
3x
10 inchworms => 1:00 plank
3 wall walk-ups w/5-second hold at top

MOBILITY:
1:00 – bottom of the squat
1:00 each side – couch stretch