Friday, April 15, 2016

A Brand X Method™ Teen Workout

WARM-UP:
50-meter run => 50-meter backward run
10 single-leg side-to-side hops
50-meter high-knee skip => 50-meter fanny kickers
10 Bulgarian squats

PREP:
2x
10 inchworms
5 explosive push-ups

STRENGTH:
Varsity and Junior Varsity
3x
Max dips
10-20 Hindu push-ups
-then-
One max unbroken set of bandy push-downs

Novice and Beginner
3x
Max dips
5-10 Hindu push-ups
-then-
One max unbroken set of bandy push-downs

CONDITIONING:
50 burpees for time

SKILL:
Varsity and Junior Varsity
3x
3-5 flags
Max strict toes-to-bar

Novice and Beginner
10 hollow rocks
Max toes-to-bar or best effort

MOBILITY:
Child’s pose
Downward dog
Upward dog