Friday, March 10, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push-ups => handstand walk or bear crawl => 10 push-ups => speed ladder => 100-meter run

CONDITIONING:
5 rounds
30 seconds on the assault bike
10 burpees
4:00 rest

SKILL:
Varsity, Junior Varsity and Frosh
Max strict pull-ups
Max strict chin-ups
Max kipping pull-ups

Beginner
3x
Max ring rows

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice