Tuesday, April 4, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00

Speed ladder => forward roll => handstand hold/attempt => bear crawl
5 push-ups => 5 burpees => 10 mountain climbers
50-meter high-knee skip => 50-meter carioca => 50-meter pocket kickers => 5t0-meter side shuffle

FOCUS:
Press – neutral spine throughout movement

GET READY:
2x
10 bandy presses
10 powerball shots

WORKOUT:
AMGMAP in 10:00
10 dumbbell shoulder presses
10 toes-to-bar or hanging leg lifts

SKILL/CHALLENGE:
3x
1:00 dumbbell overhead hold
100-meter farmer’s carry

MOBILITY:
1:00 each side – forearm smash
1:00 each side – overhead shoulder distraction