Tuesday, May 23, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => forward roll
Alligator crawl => crab walk => duck walk
5 push-ups => 5 burpees => 5 push-ups => 5 burpees
100-meter run

FOCUS:
Press – maintaining neutral spine throughout movement

GET READY:
2x
10 banded triceps press-downs
10 powerball shots

WORKOUT:
AMGMAP in 10:00
10 dumbbell shoulder presses
250-meter row
10 supinated ring rows

SKILL:
3x
15 banded pull-aparts
10 rotational medicine ball tosses

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