Tuesday, November 21, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 3 cartwheels => 3 broad jumps
10 one-legged hops, each leg => 10 blocked hops => 10 blocked squats
20 mountain climbers => 10 burpees => 5 push-ups

FOCUS:
Chin-up – lat engagement

GET READY:
2x
1:00 – bandy lat pull-downs
0:30 – active hang

WORKOUT:
3 x 10 strict chin-ups w/2-second hold over bar
3 x 10 dumbbell rows, each arm

-then-

3:00
Max reps burpees

SKILL:
AMGMAP in 5:00
Rope climbs

MOBILITY:
1:00 each side – foam roll lats
1:00 each side – banded lat stretch