Tuesday, March 1, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll => 5 jumping squats => 5 blocked squats => 5 blocked hops => speed ladder => 100-meter run

FOCUS:
Push-up – focus on external rotation of shoulders

GET READY:
2x
10 inchworms
30 seconds – plank
30 seconds – reverse plank

WORKOUT:
AMGMAP in 10:00
6 push-ups
12 wall ball shots, 6#-14#
18 overhead walking lunges w/medicine ball

SKILL:
2x
10 toes-to-bar or best effort
100-meter farmer’s carry

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – triceps stretch
1:00 each side – couch stretch