Wednesday, October 18, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Handstand hold/attempt => alligator crawl => forward roll
3 one-legged broad jumps, each leg => 10 blocked hops => 30-second hang
100-meter run

FOCUS:
Rope pulling – lat engagement

GET READY:
2x
5 ring rows
10 bandy lat pull-downs
15-second active hang

WORKOUT:
3 rounds (in a conga line if necessary)
50-meter prowler pull => 50-meter prowler push
200-meter run
3 rope climbs
200-meter run

SKILL:
3x
30 barefoot one-legged hops, each leg
1:00 – plank

MOBILITY:
1:00 each side – overhead shoulder distraction