Tuesday, September 12, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
400-meter run
10 squats => 1:00 bottom of the squat
200-meter run
5 push-ups => 10 mountain climbers
100-meter run
15-second passive hang => 15-second active hang => 6 monkey hangs

FOCUS:
Rope climbing – use of legs

GET READY:
2x
10 bandy lat pull-downs
100-meter high-knee skip

WORKOUT:
5 rounds
2 rope climbs or 4 attempts
8 rotational medicine ball throws
32 flutter kicks

SKILL:
3x
25-40-meter prowler/sled pull
10 toes-to-bar or hanging leg lifts
Handstand walk or 3 handstand attempts

MOBILITY:
1:00 each side – overhead shoulder distraction