Thursday, November 17, 2016

A Brand X Method™ Teen Workout

WARM-UP:
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal

SKILL:
Burpee – back position

PREP:
2x
5 inchworm push-ups
10 knees-to-elbows

CONDITIONING:
Varsity and Junior Varsity
10 rounds
7 knees-to-elbows
7 burpees

Novice
8 rounds
7 knees-to-elbows
7 burpees

Beginner
5-6 rounds
7 knees-to-elbows (best effort)
7 burpees

SKILL:
Varsity and Intermediate
Handstand walk obstacle course

Novice
Handstand walk

Beginner
Wall walk-up

MOBILITY
Upward dog
Downward dog
Child’s pose