Tuesday, November 1, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => forward roll => bear crawl => speed ladder => 100-meter run
10-second passive hang => 10-second active hang => 4 monkey hangs => 100-meter run

FOCUS:
Pull-up – focus on gymnastics hollow and lat engagement

GET READY:
2x
10 bandy lat pull-downs
10-second hollow hold

WORKOUT:
AMGMAP in 8:00
4 strict pull-ups or attempts while maintaining gymnastics hollow
8 burpees
12 box jump-overs

SKILL:
3x
6 supinated ring rows
1 rope climb or 2 beginner climbs

MOBILITY:
1:00 each side – lat smash
1:00 each side – overhead shoulder distraction