Friday, November 16, 2018

A Brand X Method™ Teen Class

WARM-UP:
3x
10-meter handstand walk
5 ice cream makers
10 pogos
100-meter run

SKILL:
Double-unders – body position

CONDITIONING:
“Double Double”
AMRAP in 10:00
5 double-jump burpees
10 double-unders or pogos
4 x 25-meter shuttle run
10 double-jump burpees
20 double-unders or pogos
200-meter run

SKILL:
Varsity
3x
10 anti-rotational presses
50 flutter kicks
3-5 flags

Junior Varsity
3x
10 anti-rotational presses
35-50 flutter kicks
15-30-second hollow hold

Rookie
3x
10 anti-rotational presses
25-35 flutter kicks
10-15 sit-ups

MOBILITY:
Calf smash/stretch
Couch stretch