Thursday, August 23, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Speed ladder => 3 one-legged broad jumps each leg => 3 broad jumps
30-seconds in the bottom of the squat => 10 blocked squats
12 mountain climbers => 6 burpees => 3 super-slow push-ups

FOCUS:
Rope climbing – technique review

GET READY:
2x
10 banded lat pull-downs
5-10 knees-to-elbows

CONDITIONING:
5 rounds
2 rope climbs or beginner rope climbs
100-meter sprint
2-5 strict chin-ups
Rest 2:00

SKILL:
3x
100-meter farmer’s walk
1:00 plank

MOBILITY:
1:00 banded lat stretch each side