Thursday, December 15, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run => bear crawl => forward roll => cartwheel => handstand hold/attempt
200-meter run => super-slow squats => 5 blocked squats => 5 jumping squats
200-meter run => speed ladder => 3 broad jumps

FOCUS:
Squat – knees out while rooting in the heels with feet remaining flat on floor

GET READY:
2x
10 Cossacks
10 Spiderman lunges

WORKOUT:
AMGMAP in 10:00
10 squats
10 box step-ups, unloaded-15# dumbbells
20 double-unders or blocked pogos

SKILL:
3x
100-meter farmer’s carry
10 hollow rocks

MOBILITY:
1:00 – Olympic wall squat
1:00 each side – couch stretch