Tuesday, June 13, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => speed ladder
5 push-ups => 5 mountain climbers => 5 burpees
6 monkey hangs => 3 strict pull-ups or ring rows
100-meter run

FOCUS:
Front squat – rack position

GET READY:
2x
10 blocked squats
10 Spider-Man lunges

WORKOUT:
EMOM for 12:00
First – 6 front squats
Second – 18 mountain climbers

SKILL:
3x
10 Bulgarian squats => 10 walking lunges

MOBILITY:
1:00 each side – pigeon
2:00 – bottom of the squat