Tuesday, August 23, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
20 jumping jacks => 5 super-slow pause squats
Speed ladder => 10 one-legged side-to-side hops, each leg => 3 broad jumps
100-meter run

FOCUS:
Front squat – focus on maintaining rack position throughout movement

GET READY:
2x
10 Cossacks
10 Spiderman lunges

WORKOUT:
AMGMAP in 6:00-8:00
3-5 pull-ups or ring rows
5-7 push-ups
10 front squats, 5# dumbbells-15# barbell

SKILL:
One-legged tag

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – couch stretch