11
Oct
Thursday, October 11, 2018
A Brand X Method™ Teen Class
WARM-UP:
3x
10 inchworm push-ups
10 monkey hangs
10 super slow squats
100-meter run
PREP:
5:00
Mobility
STRENGTH:
5 rounds not for time
5 weighted pull-ups (strict)
5 weighted dips (strict)
10 squats (tempo w/5-second eccentric/down phase)
CONDITIONING:
5 x 100-meter accelerating sprints
2:00 rest in between
SKILL:
Varsity
2x-3x
2:00 plank
Max toes-to-bar
Junior Varsity
2x-3x
2:00 plank
20 hollow rocks
Rookie
2x-3x
1:00 plank
10-20-second hollow hold
MOBILITY:
Triceps stretch
Shoulder distraction