Thursday, June 14, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
3 handstand holds/attempts => forward roll => bear crawl
10 arm circles forward => 10 arm circles backward
10 single-leg hops left leg => 3 broad jumps => 10 single-leg hops right leg
10 blocked squats => 5 ring rows => 5 push-ups

FOCUS:
Push press – dip mechanics

GET READY:
2x
10 PVC pass-throughs
10 dumbbell shoulder presses

CONDITIONING:
AMGMAP in 10:00
4 x 25-meter shuttle run
10 dumbbell push presses
2 rope climbs

SKILL:
3x
1:00 one-arm dumbbell overhead hold each side
1:00 plank

MOBILITY:
1:00 couch stretch each side
1:00 triceps stretch