Jan. 2021 Teen Workout #3 – The Brand X Method

Jan. 2021 Teen Workout #3

16
Jan

Jan. 2021 Teen Workout #3

Intent of workout
(https://youtu.be/lfa-XvHPy1o)
Prepare

3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang => swing to jump and land in good position

2x

10 inchworms (https://youtu.be/VYC7d160n5Q) 10 cossacks (https://youtu.be/V671_TgLBPo)

5:00
Hollow on bar active shoulder work and handstand work

Practice

Skill
Bracing during the lunge

4x
Step back lunge, swing leg through to box step up, 10 ea. leg Bear crawl U pattern 10m legs/5m connection

Play

3X
200 m run
15 strict pull ups
30 push ups
3:00 rest between rounds 
3x
15 toes to bar
30-second L-sit hold

Mobility:
Lat stretch
Spiderman stretch
Couch stretch