Friday, May 20, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x
50-meter fanny kickers=> 50-meter high knee skip => 10-meter jog => 10-meter side shuffle => 10-meter jog => 10-meter side shuffle => 50-meter back pedal

SKILL:
Handstand – hollow position

PREP:
2x
10 bandy lat pull-downs
10 pogos

CONDITIONING:
3 rounds
Hill sprint
10-meter handstand walk
5 strict pull ups

SKILL:
5:00
Muscle-up transition

ACCESSORY:
2x
Max chin-ups
10 dumbbell rows or max ring rows

MOBILITY:
T-spine smash
Calf smash