Friday, December 8, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => crab walk
2 cartwheels => 3 broad jumps => 10 blocked hops
10 arm circles forward => 10 arm circles backward => 10 leg swings each leg
30 seconds in the bottom of the squat => 10 blocked squats => 30 seconds in the bottom of the squat

FOCUS:
Press – safe overhead position

GET READY:
2x
10 inchworm push-ups
10 banded triceps press-downs

WORKOUT:
AMGAMP in 10:00
10 one-arm dumbbell shoulder presses each arm
10 wall ball shots
200-meter row

SKILL:
3x
10 ring rows
1:00 plank

MOBILITY:
1:00 each side – shoulder distraction
1:00 each side – triceps stretch