Monday, June 18, 2018

A Brand X Method™ Teen Workout

WARM-UP
3x or 5:00
Handstand walk or bear crawl => 5 jumping squats => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => 10 walking lunges => 50-meter high-knee skip => 50-meter carioca

SKILL:
Rope climb

PREP:
5:00
Mobility

2x
10 Cossacks
10 ring rows

CONDITIONING
Team workout
400-meter run
One team does 3 rope climbs per member
Other team does 15 ring dips per person
When both teams complete their task, they switch

SKILL:
3x
10 windshield wipers
5 anti-rotational bandy presses each arm
25-50 single leg pogos

MOBILITY:
T-spine smash
Pigeon stretch