Thursday, August 25, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => crab walk
20 jumping jacks => 4 one-legged broad jumps
Speed ladder => 10 walking lunges
50-meter high-knee skip => 50-meter carioca

FOCUS:
Push press – focus on dip mechanics

GET READY:
2x
10 powerball shots
10 bandy triceps push-downs

WORKOUT:
AMGMAP in 8:00-10:00
100-meter run
10 push presses, 5#-15# dumbbells
10 box step-ups, 5#-15# dumbbells

CHALLENGE:
Wheelbarrow races

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – triceps smash