Thursday, November 15, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
3 handstand holds/attempts => handstand walk or bear crawl => crab walk
10 mountain climbers => 5 burpees => 10 blocked squats
10 ring rows => 100-meter run

FOCUS:
Hang power clean – jumping jack clean progression

GET READY:
2x
3 broad jumps
10 Cossacks

CONDITIONING:
4 rounds
8 dumbbell hang power cleans
8 strict pull-ups or attempts
4 x 20-meter shuttle sprint

SKILL:
3x
20 Russian twists, unloaded
1:00 plank

MOBILITY:
1:00 banded lat stretch each side