Friday, January 5, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk/bear crawl
25 jumping jacks => 3 cartwheels => 3 broad jumps
25 one-legged hops each leg => 5 burpees => 10 squats
100-meter run

FOCUS:
Pull-up – hollow position

GET READY:
2x
1:00 row
10-second passive hang => 10-second active hang

CONDITIONING:
AMGMAP in 12:00
6 strict pull-ups or attempts
12 box jumps
6 push-ups

SKILL:
3x
5 strict chin-ups
5 ring rows

MOBILITY:
1:00 each side banded lat stretch