Thursday, March 16, 2017

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => precision jump => speed ladder => broad jump => 10 squats => max distance medicine ball toss (8#-14#) and retrieve

SKILL:
Rope climb

PREP:
10 box step-ups
10 pogos

CONDITIONING:
Moving continuously from one movement to the next for 4:00
15 seconds each –
Jumping jacks
Squats
Mountain climbers
Burpees

-rest 2:00-

AMRAP in 4:00
Rope climbs

SKILL:
3x
10 ring rows
10 straight-arm pull-downs

MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice