Thursday, April 28, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x
10 walk-over medicine ball push-ups
10 Cossacks
10 walking lunges
200-meter run

CONDITIONING:
AMRAP in 12:00
5 strict pull-ups
10 tempo squats (4-second eccentric/down phase)
15 burpees

Beginner
AMRAP in 8:00-12:00
3-5 strict pull-ups, assisted/progressions okay
6-10 tempo squats (4-second eccentric/down phase)
9-15 burpees

SKILL:
Varsity
3x
3-5 flags
1:00 plank

Junior Varsity
3x
20 hollow rocks
1:00 plank

Novice
3x
10 hollow rocks
1:00 plank

Beginner
2x-3x
30-second hollow hold
1:00 plank

MOBILITY:
Athlete’s choice