Thursday, June 29, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run => 25 jumping jacks
200-meter run => 20 mountain climbers
200-meter run => 15 squats
200-meter run => 10 burpees

FOCUS:
Front squat – rack position

GET READY:
2x
10 wall ball shots
10 Spider-Man lunges

WORKOUT:
4 rounds
6 tempo front squats (tempo is 4-second eccentric/down phase w/1-second holds at top and bottom)
12 lunges
200-meter run

SKILL:
3x
20 dumbbell box step-ups
40 flutter kicks

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