Thursday, May 17, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 3 cartwheels
10 arm circles forward and backward => 10 arm swings forward-backward and side-to-side
5 jumping blocked squats => 5 burpees => 5 push-ups
10-second active hang => 3 strict pull-ups
100-meter run

FOCUS:
Press – neutral spine and safe overhead position
Push press – review dip mechanics

GET READY:
2x
10 banded presses
10 banded triceps press-downs

CONDITIONING:
AMGMAP in 12:00
12 dumbbell push presses
6 burpees
200-meter run

SKILL:
3x
1:00 plank
10 toes-to-bar or best effort

MOBILITY:
1:00 banded lat stretch each side
1:00 triceps stretch each side