Wednesday, August 3, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 15-30-second handstand hold on wall
20 jumping jacks
3 precision jumps to line
Speed ladder => jump to support and 10-second hold on bars
50-meter carioca => 50-meter back pedal

FOCUS:
Push press – focus on dip mechanics

GET READY:
2x
10 wall ball shots
10 Cossacks

WORKOUT:
AMGMAP in 10:00-12:00
10 push presses, 5# dumbbells-15# barbell
10 burpees
4 x 50-meter shuttle run

SKILL:
2x
1:00 overhead hold
Max farmer’s hold

MOBILITY:
1:00 each side – triceps stretch
1:00 each side – pigeon stretch