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