Friday, January 18, 2019

The Brand X Method™ Teen Workout

PREPARE
Warm-up:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges  => 10-second bar hang

Skill:
Wall ball shot – receiving the ball and squatting

Conditioning:
Death by Over the Wall

-then immediately into-

EMOM for 10:00
5-7 power balls, max effort each rep

Skill:
3x
15 toes-to-bar
30-second L-sit hold

Mobility:
Lat stretch
Spider-Man stretch
Couch stretch