Thursday, February 25, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 PVC dislocates => 10 mountain climbers => 5 blocked squats => 5 super-slow squats => 5 squats => 5 jumping squats => 5 blocked hops => 100-meter run

FOCUS:
Overhead squat – focus on maintaining safe squat mechanics

GET READY:
2x
10 bandy triceps push-downs
10 powerball shots

WORKOUT:
AMRAP in 6:00-8:00
10 overhead squats, PVC-15# barbell
8 push-ups
4 x 15-meter shuttle run

SKILL:
3x
Max strict pull-ups
Max strict chin-ups

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