25
Feb
Thursday, February 25, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps
PREP:
3x
10 bandy presses
5 explosive push-ups
STRENGTH:
Tempo shoulder press
3 x 10
CONDITIONING:
3:00 burpees
SKILL:
2x
10 bandy pull-aparts
10 ring rows
Varsity
75-100 dumbbell rows
Junior Varsity
45-50 dumbbell rows
Novice
25-35 dumbbell rows
MOBILITY:
T-spine smash
Athlete’s choice