22
Jan
Friday, January 22, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 squats => 30 seconds in bottom of the squat => 2 broad jumps => precision jump => 2 vertical jumps => pigeon stretch => 100-meter run
SKILL:
Burpee – back position
Varsity and Junior Varsity
AMRAP in 8:00
6 pull-ups
9 burpees
12 wall ball shots
Novice
AMRAP in 8:00
3 pull-ups
9 burpees
12 wall ball shots
Beginner
AMRAP in 8:00
3 pull-ups (progressions or assisted okay)
9 burpees
12 squats
SKILL:
10:00
Varsity, Junior Varsity, Novice
Practice handstand holds and walking
Beginners
10:00
Wall walk-ups and holds
MOBILITY:
Athlete’s choice