Thursday, December 1, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Bear crawl => army crawl => crab walk
10 blocked hops => 10 one-legged hops, each leg
Forward roll => 2 cartwheels => 3 broad jumps
50-meter carioca => 50-meter high-knee skip

FOCUS:
Kettlebell swing – focus on hip hinge

GET READY:
2x
10 PVC good mornings
10 jumping squats

WORKOUT:
AMGMAP in 8:00-10:00
12 kettlebell swings, unloaded-12kg
4 x 10-meter side shuffle
12 squats
4 x 10-meter side shuffle

SKILL:
3x
3 wall walk-ups
Max strict toes-to-bar or hanging leg raises

MOBILITY:
1:00 each side – couch stretch