Thursday, March 22, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => alligator crawl
Crab walk => forward roll => 3 cartwheels
5 push-ups => 5 inchworms => 5 burpees
10-second active hang => 2 strict pull-ups or attempts
25-meter side shuffle right => 25-meter side shuffle left => 50-meter high-knee skip

FOCUS:
Pull-up – gymnastics hollow

GET READY:
2x
10 bandy lat pull-downs
10 PVC pass-throughs

CONDITIONING:
AMGMAP in 12:00
6 strict pull-ups or attempts
6 dumbbell hang power cleans
6 dumbbell push presses

SKILL:
3x
10 supinated ring rows
1:00 long plank

MOBILITY:
1:00 foam roll lats
1:00 bandy lat stretch each side