A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
5 super-slow squats => 10 blocked squats => 10 blocked hops
Forward roll => 2 cartwheels => handstand walk or bear crawl
5 burpees => 10 mountain climbers => 50-meter sprint

FOCUS:
Pull-up – focus on hollow position

GET READY:
2x
15-second passive hang => 15-second active hang
15 banded lat pull-downs

WORKOUT:
4 rounds
5 tempo pull-ups*
10 burpees
10 x 5-meter shuttle sprint
Rest 2:00

* Tempo is 4-second eccentric/down phase w/1-second holds on top and bottom. Scale for pull-ups is a jumping tempo pull-up (get above the bar in any safe fashion and work the negative).

SKILL:
3x
0:30 each side – side plank
15 butterfly sit-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 – down dog
1:00 – cobra

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