Thursday, July 20, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run
1:00 – handstand hold against wall
200-meter run
1:00 bottom of the squat
200-meter run
10 blocked hops => 10 blocked squats => 10 blocked hops
200-meter sprint

FOCUS:
Hang power clean – dip and catch knee positions

GET READY:
2x
5 underhand/overhead medicine ball tosses
10 Spider-Man lunges

WORKOUT:
AMGMAP in 12:00
10 dumbbell hang power cleans
2 max effort broad jumps
6 monkey hangs

SKILL:
3x
Max strict pull-ups or ring rows
1:00 – plank

MOBILITY:
1:00 each side – overhead shoulder distractions
1:00 each side – pigeon stretch