29
Sep
Friday, September 29, 2017
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
Varsity and Junior Varsity
AMRAP in 8:00
5 pull-ups
10 burpees
15 box jumps
Frosh
AMRAP in 8:00
3 pull-ups
10 burpees
15 box jumps
Beginner
AMRAP in 8:00
3 pull-ups (progressions or assisted okay)
10 burpees
15 box jumps
SKILL:
10:00
Varsity, Junior Varsity and Frosh
Practice handstand holds and walking
Beginner
Wall walk-ups and holds
MOBILITY:
Athlete’s choice