Tuesday, March 22, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => forward roll => 10-meter bear crawl => 10-meter crab walk => 15-30-second passive bar hang => 50-meter high-knee skip => 50-meter carioca

FOCUS:
Deadlift – focus on setup (neutral spine, vertical shins, externally rotated shoulders, tight midline/lats)

GET READY:
2x
5 single-leg deadlifts, each leg, unloaded
10 monkey hangs

WORKOUT:
AMGMAP in 8:00-10:00
6 deadlifts, 8kg kettlebell-35# barbell
8 burpees
100-meter run

CHALLENGE:
3x
10 PVC good mornings
10 kettlebell swings

MOBILITY:
1:00 each side – lat smash
1:00 each side – hamstring stretch with rope