Thursday, January 5, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10-meter bear crawl forward => 10-meter bear crawl reverse
20 jumping jacks => 3 cartwheels => 10 walking lunges
50-meter carioca => 50-meter high-knee skip

FOCUS:
Thruster – focus on rack position throughout movement

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

WORKOUT:
AMGMAP in 10:00-12:00
6 thrusters, 5# dumbbells-15# barbell
6 burpees
100-meter run

SKILL:
3x
1:00-2:00 plank hold
1:00 overhead dumbbell hold

MOBILITY:
1:00 each side – couch stretch
1:00 each side – overhead shoulder distraction