Thursday, November 10, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x or 8:00
200-meter run => 10 blocked hops
200-meter run => 3 cartwheels
200-meter run => handstand hold/attempt => handstand walk or bear crawl

FOCUS:
Wall ball shots – focus on ball control in the rack position

GET READY:
2x
5 super-slow squats
5 blocked squats

WORKOUT:
AMGMAP in 6:00
10 wall ball shots, 4#-14#
10 burpees

SKILL:
3x
10 strict toes-to-bar or hanging leg lifts
10 hollow rocks or 10-15-second hollow hold
10 butterfly sit-ups

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – Spiderman stretch