Thursday, August 24, 2017

A Brand X Method™ Teen Workout

STRENGTH:
Back squat

ACCESSORY:
Weighted lunges

WARM-UP:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 Cossack squats => 10 one-legged side-to-side hops, each leg => 30 seconds in the bottom of the squat => 10 Spiderman lunges => 50-meter carioca => 50-meter high-knee skip

SKILL:
Rope climb

PREP:
2x
10 ring rows
10 box step-ups (focus on neutral hip)
10 inchworms

CONDITIONING:
This may need to be run in heats
5-round Tabata bandy bear crawl
-rest 1:00-
5-round Tabata prowler
-rest 1:00-
5-round Tabata bike
-rest 1:00-
3:00
Max rope climbs

SKILL:
3x
10 bar roll-outs

MOBILITY:
Athlete’s choice (focus on hips)