Monday, November 23, 2015

A Brand X Method™ Teen Workout

WARM-UP:
3x
50-meter fanny kickers => 50-meter high-knee skip => 10-meter jog => 10-meter side shuffle left => 10-meter jog => 10-meter side shuffle right => 40-meter back pedal

SKILL:
Hollow position and the handstand

PREP:
2x
10 bandy pull-downs
10 pogo jumps

CONDITIONING:
3 rounds
Hill sprint
10-meter handstand walk
5 strict pull-ups

SKILL:
Varsity, Junior Varsity, and Novice
3x
Max chin-ups
10 dumbbell rows

Beginner
3x
Max chin-ups (assisted okay)
MOBILITY:
T-spine smash
Calf smash