Tuesday, November 27, 2018

A Brand X Method™ Teen Class

WARM-UP:
3x or 5:00
10 PVC pass-throughs => handstand hold or attempt => 10 jumping jacks => 2 forward rolls => army crawl under obstacle => 5 one-legged hops to target on ground, each leg => 10 squats => 3 broad jumps

PREP:
3x
10 bandy presses
5 explosive push-ups
10 inchworms

CONDITIONING:
12:00
3 strict muscle-ups
6 toes-to-bar
12 burpees
200-meter run

Rookie
12:00
3 strict pull-ups or ring rows
6 toes-to-bar or leg lifts
12 burpees
200-meter run

SKILL:
3x
30-50 single-leg pogos
10 lunge-to-rockets on box
30-second side plank each side

MOBILITY:
T-spine smash
Athlete’s choice