Wednesday, August 16, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
50-meter run => 25 jumping jacks
100-meter run => 20 mountain climbers
150-meter run => 15 grasshoppers
200-meter run => 10 burpees

FOCUS:
Ring row – maintaining plank throughout movement

GET READY:
2x
15-second passive hang => 15-second active hang
10 blocked squats

WORKOUT:
5 rounds
200-meter run
5 squats with 3-second hold at bottom
250-meter row
5 ring rows with 3-second hold at top

SKILL:
3x
1-3 chin-ups with max hold after last rep
Max handstand hold against the wall

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