Thursday, July 6, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
2x
20 jumping jacks
100-meter high-knee skip
10 push-ups
50-meter side shuffle left => 50-meter side-shuffle right
5 monkey hangs
50-meter carioca => 50-meter back pedal

FOCUS:
Pull-up – hollow position

GET READY:
2x
10 banded lat pull-downs
10 PVC pass-throughs

WORKOUT:
AMGMAP in 8:00
4 strict pull-ups or 8 ring rows
8 box jumps
16 double-unders or 32 single-unders

SKILL:
EMOM for 8:00
Rope climbs

MOBILITY:
1:00 each side – foam roll lats
1:00 each side – overhead shoulder distraction