Thursday, January 12, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3 x or 6:00
200-meter run => handstand walk or bear crawl
200-meter run => speed ladder => 2 broad jumps
200-meter run => 5 blocked squats => 5 blocked hops

FOCUS:
Front squat – focus on proper rack position for bar control

GET READY:
2x
10 Cossacks
30 seconds in the bottom of the squat

WORKOUT:
EMOM for 10:00
3-5 front squats, 5# dumbbells-15# barbell, and 3 jumping squats

-then-

3:00
Max burpees

SKILL:
3x
100-meter farmer’s walk
10 weighted box step-ups

MOBILITY:
1:00 each side – Spiderman stretch
1:00 each side – couch stretch