Wednesday, August 2, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
Forward roll => bear crawl => crab walk
Cartwheel => alligator crawl => speed ladder
Forward roll => duck walk => 3 broad jumps
Cartwheel => 5 blocked squats => 20 blocked hops

FOCUS:
Hang power clean – open hips and straight arms

GET READY:
2x
5 underhand medicine ball throws for height
10 Spider-Man lunges

WORKOUT:
6 rounds
5 dumbbell hang power cleans w/2-second pause in receiving position
40-meter get-up sprint
Rest is return walk

SKILL:
Tabata plank hold
Tabata hollow rocks or holds

MOBILITY:
1:00 each side – couch stretch
1:00 each side – calf smash and stretch