3
Mar
Friday, March 3, 2017
A Brand X Method™ Teen Workout
WARM-UP:
3x
100-meter backward run
10-meter bear crawl square
10 air squats
10 side-to-side hops each leg
CONDITIONING:
Varsity, Junior Varsity, Frosh
6 rounds
30-second Airdyne sprint
3:00 rest
Beginner
3-6 rounds
30-second Airdyne sprint
3:00 rest
ACCESSORY:
3x
Varsity, Junior Varsity, Frosh
Max strict pull-ups
Max perfect push-ups
Beginner
Max perfect ring rows
Max perfect push-ups or incline push-ups
MOBILITY:
3x
2:00 each side – pigeon pose
1:00 each side – banded Samson stretch