Wednesday, June 28, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
10 blocked hops => 2 cartwheels => 10 one-legged side-to-side hops, each leg => 2 cartwheels
2 one-legged broad jumps => speed ladder => 50-meter high-knee skip => 50-meter carioca

FOCUS:
Push press – neutral spine throughout movement

GET READY:
2x
10 powerball shots
10 incline push-ups

WORKOUT:
AMGMAP in 10:00
200-meter row
10 dumbbell push presses
5 toes-to-bar or hanging leg lifts

SKILL:
2x
1:00 – long plank
50-meter farmer’s carry
0:30 each side – one-arm overhead dumbbell hold

MOBILITY:
1:00 each side – triceps stretch
1:00 – foam roll back