Thursday, June 9, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x or 5:00
10 group jumping jacks with count
10 group squats with count
10 group Cossacks with count
Group 200-meter run

FOCUS:
Push-up – focus on external rotation of shoulders and maintaining plank throughout movement

GET READY:
2x
10-meter bear crawl forward and reverse
3 wall walk-ups

WORKOUT:
AMGMAP in 6:00-8:00
4 tempo push-ups (4-second eccentric/down phase, 1-second engaged hold at top and bottom)
100-meter run
8 toes-to-bar
100-meter run

SKILL:
3x
3 x 10-15-second support holds on p-bars
50-meter suitcase carry

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