Tuesday, March 21, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
3 cartwheels => 3 broad jumps => 3 forward rolls
Speed ladder => handstand hold/attempt => handstand walk or bear crawl
50-meter carioca => 50-meter high knees

FOCUS:
Hang power clean – dip mechanics

GET READY:
2x
50-meter high-knee skip
3 overhead medicine ball tosses

WORKOUT:
AMGMAP in 12:00
6 dumbbell hang power cleans w/2-second pause in dip and 2-second pause in receiving position
12 mountain climbers
18 double-unders or pogos

SKILL:
3x
10 toes-to-bar or hanging leg lifts
10 straight-leg sit-ups

MOBILITY:
1:00 each side – couch stretch