Tuesday, October 24, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels
Speed ladder => 10 one-legged hops, each leg => 3 broad jumps
50-meter high-knee skip => 50-meter back pedal
15 jumping jacks => 10 blocked squats => 5 burpees

FOCUS:
Pull-up – gymnastics hollow

GET READY:
2x
15-second passive hang => 15-second active hang

WORKOUT:
EMOM for 12:00
First: 12 kettlebell swings
Second: 3-6 strict pull-ups or 6 ring rows

-then-

3 x 100-meter sprints
Rest 2:00 between

SKILL:
50 toes-to-bar or hanging leg lifts

MOBILITY:
1:00 each side – banded lat stretch
1:00 each side – bicep/forearm smash