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