Tuesday, July 26, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 arm circles forward => 10 arm circles backward
Handstand hold/attempt => handstand walk or bear crawl
25 jumping jacks => 3 cartwheels
4 one-legged broad jumps => 15-30-second passive hang
25-meter side shuffle left => 25-meter side shuffle right
50-meter high-knee skip

FOCUS:
Pull-up – focus on gymnastics hollow

GET READY:
2x
10 bandy lat pull-downs
15 kettlebell swings

WORKOUT:
3-5 rounds
5-10 strict pull-ups or ring rows
200-meter run
5-10 knees-to-elbows or hanging leg raises
200-meter run

SKILL:
AMRAP in 5:00
Rope climbs

MOBILITY:
1:00 each side – forearm smash and stretch
1:00 each side – overhead shoulder distraction