Wednesday, September 27, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
100-meter run => handstand walk or bear crawl
200-meter run => 20 jumping jacks
300-meter run => 15 blocked squats
400-meter run => 10 burpees

FOCUS:
Toes-to-bar – lat engagement on the bar

GET READY:
2x
10 straight-legged sit-ups
10 bandy lat pull-downs

WORKOUT:
AMGMAP in 8:00
200-meter row
8 toes-to-bar
8 kettlebell swings

SKILL:
3x
10 butterfly sit-ups
10 weighted teapots (very light dumbbell or kettlebell)

MOBILITY:
1:00 each side – banded pec stretch
1:00 each side – banded lat stretch