Thursday, January 25, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 forward rolls
25 jumping jacks => 2 one-legged broad jumps each leg => 10 blocked hops
5 burpees => 5 push-ups => 5 ring rows
100-meter run

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
5 tempo squats (tempo is 4 seconds in the eccentric/down phase w/1-second holds at top and bottom)

CONDITIONING:
AMRAP in 8:00
4 x 10-meter shuttle sprint
12 kettlebell swings
8 push-ups

SKILL:
3x
10 strict hanging leg lifts
1:00 plank

MOBILITY:
1:00 pigeon each side
1:00 couch each side