December 2019 Preteen Workout #4 – Express/Excel

Full kids and teens programming is provided to
Brand X Training Centers.
Click here to learn how to become a Brand X Training Center 

PREPARE
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels
10 PVC pass-throughs => 10-second passive bar hang => 10-second active bar hang
10 T-planks => 5 inchworms => 10 mountain climbers
50-meter high-knee skip => 50-meter carioca

Sled pull – lat engagement

2x
10 banded straight-arm lat pull-downs
10 banded horizontal rows

PRACTICE
EMOM for 8:00
Pull-ups or attempts

PLAY
5x
1 rope climb
2 sled pulls
6 supinated ring rows

Foam roll lats
Forearm smash
Banded lat stretch