Tuesday, March 7, 2017

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 => 15 squats => 10 mountain climbers => 5 push-ups
Speed ladder => 3 broad jumps => 100-meter run

FOCUS:
Kettlebell swing – hip hinge

GET READY:
2x
10 PVC good mornings
10 PVC straight-leg deadlifts

WORKOUT:
AMGMAP in 8:00
8 burpees
8 box jumps, 12”-24”
8 kettlebell swings, 4kg-12kg

SKILL:
3x
10 strict toes-to-bar or hanging leg lifts
30-second side plank, each side

MOBILITY:
1:00 each side – hamstring stretch with rope/band