2
Feb
Thursday, February 2, 2017
A Brand X Method™ Teen Workout
WARM-UP:
3x or 8:00
Handstand hold
10-meter bear crawl
5 pull-ups
10 curb jumps
4 x 20-meter shuttle run
STRENGTH:
Back squat
ACCESSORY:
Walking lunges
SKILL:
Rope climb
PREP:
2x
10 bandy lat pull-downs
10 light alternating dumbbell presses w/2-4-second hold at top
CONDITIONING:
Varsity and Junior Varsity
3 rounds
200-meter hill sprint (100 meters down and back)
10-meter handstand walk
1 rope climb, 15”
Frosh and Beginner
3 rounds
200-meter hill sprint (100 meters down and back)
10 m handstand walk or 3 wall walk ups
1 rope climb, 12” or 3 beginner rope climbs
SKILL:
5:00-10:00
Lever or hollow hold practice
MOBILITY:
Forearm stretch
T-spine smash