Thursday, February 2, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3 x 200-meter run
10 Spiderman lunges => 30 seconds in the bottom of the squat => 5 push-ups between each run

FOCUS:
Push press – focus on dip mechanics

GET READY:
2x
5 broad jumps
10 light dumbbell presses w/2-second hold at top

WORKOUT:
5 rounds w/partner, not for time
One person working at a time
10 push presses, 5# dumbbells-15# barbell
10-meter wheelbarrow walk
Switch

SKILL:
3x
1:00 – T-plank each side
5-10 strict pull-ups or ring rows

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