Monday, October 9, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x
Handstand walk => forward roll => bear crawl => forward roll => 30-second passive hang => 10-second active hang => 4 x 50-meter shuttle run

PREP:
3x
50-meter high-knee run
50-meter accelerating sprint

SKILL:
Toes-to-bar – lat engagement

CONDITIONING:
Varsity
3 rounds
Hill sprint*
15 toes-to-bar
25 sit-ups

Junior Varsity
3 rounds
Hill sprint*
10 toes-to-bar
25 sit-ups

Frosh
3 rounds
Hill sprint*
8 toes-to-bar
20 sit-ups

Beginner
3 rounds
Hill sprint*
5 toes-to-bar or best effort
15 sit-ups

* 100-meter hill @ ~20-degree incline

SKILL:
Handstand walking and holds or wall walk-ups

MOBILITY:
Upward dog
Downward dog
Child’s pose