Thursday, March 31, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
25 jumping jacks => 2 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter side-shuffle, right => 25-meter side shuffle, left => 50-meter back pedal

FOCUS:
Thruster – focus on safe re-rack before starting a new rep

GET READY:
2x
1:00 – bottom of the squat
10 PVC pass-throughs

WORKOUT:
15-12-9
Thrusters, 5# dumbbells-15# barbell
Standard strict burpees

SKILL/CHALLENGE:
3x
20 hollow rocks or max hollow hold
20 straight-leg sit-ups

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