Friday, January 27, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 walk-over medicine ball push-ups
10 Cossacks
10 walking lunges
200-meter run

CONDITIONING:
AMRAP in 12:00
Varsity
5 strict pull-ups
10 wall ball shots
15 burpees

Junior Varsity and Frosh
3 strict pull-ups
9 wall ball shots
12 burpees

Beginner
4 ring rows
8 wall ball shots
12 burpees

SKILL:
Varsity
1 set max kipping pull-ups
100 barefoot single-leg hops

Junior Varsity
1 set max kipping pull-ups
50 barefoot single-leg hops

Frosh and Beginner
1 set max kipping pull ups or ring rows
30 barefoot single-leg hops

MOBILITY:
Athlete’s choice