Friday, July 8, 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

CONDITIONING:
Varsity and Junior Varsity
AMRAP in 8:00
5 strict chin-ups
10 burpees
15 box jumps

Novice and Beginner
AMRAP in 8:00
3 strict chin-ups (progressions or assisted okay)
10 burpees
15 box jumps

SKILL:
Varsity, Junior Varsity and Novice
10:00
Practice handstand holds and walking
Dumbbell row
3 x 10

Beginner
10:00
Wall walk-ups and holds
Dumbbell row
3 x 10

MOBILITY:
T-spine smash
Shoulder distraction
Couch stretch