Tuesday, April 10, 2018

A Brand X Method™ Preteen Workout

WARM-UP:
200-meter run => 2 forward rolls => 3 cartwheels
200-meter run => 3 broad jumps
200-meter run => 10 push-ups => 10 ring rows
200-meter run => 10 jumping squats

FOCUS:
Chin-up – engaging lats

GET READY:
2x
10-second passive hang => 10-second active hang
10 banded lat pull-downs

STRENGTH:
4 rounds
10 chin-ups or attempts
10 dumbbell rows each arm
10 bandy pull-aparts

SKILL:
3x
100-meter farmer’s carry
10 toes-to-bar or hanging leg lifts

MOBILITY:
1:00 foam roll lats each side
1:00 banded lat stretch each side