Thursday, December 29, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => bear crawl => handstand hold/attempt
Forward roll => cartwheel => speed ladder
10 one-legged hops, each leg => 4 monkey hangs => 10-second active hang
25-meter side shuffle left => 25-meter side shuffle right => 50-meter high-knee skip

FOCUS:
Pull-up – gymnastics hollow

GET READY:
2x
10 bandy lat pull-downs
10 kettlebell swings

WORKOUT:
2-4-6-8-10
Strict pull-ups or ring rows
25-20-15-10-5
Burpees

SKILL:
3x
100-meter suitcase carry
30-second one-arm overhead dumbbell hold

MOBILITY:
1:00 each side – lat smash
1:00 each side – forearm smash/stretch