Tuesday, November 22, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Forward roll => handstand hold/attempt => forward roll
Bear crawl => army crawl => 10 mountain climbers
10 pogos => 3 broad jumps => 100-meter run

FOCUS:
Hang power clean – focus on straight arms through second pull

GET READY:
2x
10 PVC pass-throughs
10 bandy lat pull-downs

WORKOUT:
3-5 rounds
10 hang power cleans, 5#-15# dumbbells, w/2-second hold in receiving position
10 burpees

SKILL:
3x
1:00-2:00 plank
10 strict toes-to-bar or hanging leg lifts

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