Tuesday, July 5, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
20 jumping jacks
10 jumping squats
Handstand hold/attempt => handstand walk or bear crawl
20 mountain climbers
10 Spiderman lunges

FOCUS:
Deadlift – proper sumo setup

GET READY:
2x
10 bandy lat pull-downs
1:00 – bottom of the squat

WORKOUT:
AMGMAP in 8:00-10:00
5 strict pull-ups or 5 ring rows
10 deadlifts, 8kg kettlebell-45# barbell
150-meter run

SKILL:
3x
5 PVC good mornings
10 supinated ring rows
10 toes-to-bar or hanging leg raises

MOBILITY:
1:00 – T-spine smash
1:00 each side – lat smash