Tuesday, July 12, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => bear crawl => crab walk
25 jumping jacks
3 broad jumps => 10 blocked hops
3 cartwheels => 5 blocked squats

FOCUS:
Thruster – focus on correct rack positions throughout movement

GET READY:
2x
10 wall ball shots
10 inchworms

WORKOUT:
AMGMAP in 6:00-8:00
7 thrusters, 5# dumbbells-15# barbell
14 bench dips

SKILL:
3x
10 Cossacks
10 hollow rocks
15-30-second active hang

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