Wednesday, August 2, 2017

A Brand X Method™ Teen Workout

WARM-UP:
10 inchworms => 10-meter bear crawl => 5-10 ice cream makers => speed ladder => 10-meter sprint => 10-meter side shuffle left => 10-meter sprint => 10-meter side shuffle right => 200-meter accelerating run

CONDITIONING:
Varsity and Junior Varsity
7 rounds
30-second assault bike sprint
3:00 rest

Frosh and Beginner
4-5 rounds
30-second assault bike sprint
3:00 rest

SKILL:
Varsity and Junior Varsity
10:00
Flags and levers

Frosh and Beginner
10:00
Flag progressions and hollow holds

MOBILITY:
Calf smash
Couch stretch