Tuesday, May 24, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
6 ring rows => 10-meter bear crawl
15-second passive hang => 15-second active hang
2 cartwheels => 3 broad jumps
200-meter run

FOCUS:
Rope climbing – focus on efficient use of legs

GET READY:
2x
10 seated bandy rows
10 bandy lat pull-downs

WORKOUT:
AMGMAP in 6:00-8:00
1 rope climb or 2 beginner rope climbs
10 box jumps, 12”-24”
20 mountain climbers

SKILL:
3x
Seated sled pull (small tire, sandbag, or similar object)
100-meter overhead walk

MOBILITY:
30 seconds each side – biceps smash
30 seconds each side – forearm smash
1:00 each side – pigeon stretch