3
Nov
Thursday, November 3, 2016
A Brand X Method™ Teen Workout
WARM-UP:
3x or 5:00
10 PVC pass-throughs => 10 push ups => handstand walk or bear crawl => 10 push ups => speed ladder => 100-meter run
SKILL:
Press – external rotation for shoulders
STRENGTH:
Press
3 x 5
CONDITIONING:
Varsity and Junior Varsity
20 box jumps/step down
3:00 burpees
20 box jumps step down
Novice
20 box jumps/step down
2:00 burpees
20 box jumps step down
Beginner
10-15 box jumps/step down
2:00 burpees
10-15 box jumps step down
SKILL:
Rope climb race
MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice