Thursday, June 16, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl
20 mountain climbers => 30 seconds in the bottom of the squat
Forward roll => forward crab walk => reverse crab walk
50-meter high-knee skip => 50-meter carioca

FOCUS:
Chin-up – focus on lat engagement

GET READY:
2x
10 supinated ring rows
10 seated bandy rows

WORKOUT:
AMGMAP in 8:00-10:00
6-8 chin-ups or 3 negative chin-ups
12 burpees
24 double-unders or blocked pogo jumps

SKILL:
5:00
Rope climbs (legless if possible)

MOBILITY:
1:00 each side – biceps smash
1:00 each side – shoulder distraction