Monday, July 8, 2019

The Brand X Method™ Preteen Workout – Express/Excel

PREPARE
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl
Forward roll => speed ladder => 10 one-legged side-to-side hops
50-meter high-knee skip => 50-meter back pedal
5 burpees => 10 mountain climbers

Pull-up – hollow position

2x
10-second passive hang => 10-second active hang
5 perfect ring rows w/2-second hold at top

PRACTICE
EMOM for 12:00
First – strict pull-ups or attempts focusing on hollow position
Second – 30-second plank hold

PLAY
EMOM for 6:00
Rope climbs or attempts

Lat smash
Banded lat stretch
Forearm smash