Wednesday, August 23, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => bear crawl => handstand hold/attempt
10 blocked squats => 10 blocked hops => 10 one-legged hops each leg
5 push-ups => 5 burpees => 3 strict pull-ups => 6 monkey hangs
100-meter run

FOCUS:
Press – neutral spine

GET READY:
2x
10 bandy triceps press-downs
10 alternating elbows-to-hands plank holds

WORKOUT:
EMOM for 15:00
First: 6 dumbbell presses
Second: 6 burpees
Third: 6 toes-to-bar or hanging leg lifts

SKILL:
3x
1:00-2:00 plank
10 hollow rock => Superman complexes

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