Tuesday, August 15, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => crab walk
10 one-legged pogos, each leg => 10 blocked hops => 3 broad jumps
5 burpees => 10 mountain climbers => 20 jumping jacks
100-meter run

FOCUS:
Push-up – external rotation of shoulders

GET READY:
2x
0:30 – handstand hold against wall
10 powerball shots
10 bandy triceps press-downs

WORKOUT:
AMGMAP in 8:00
8 push-ups
16 double-unders or blocked pogos
200-meter ski or row

SKILL:
3x
10 bench dips
1:00 plank

MOBILITY:
1:00 each side – triceps stretch