Wednesday, December 7, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 5:00
Handstand walk or bear crawl
5 blocked squats => 5 blocked hops
5 burpees => 5 push-ups => 5 mountain climbers
15 jumping jacks => 100-meter run

FOCUS:
Hang dumbbell snatch – focus on neutral spine throughout movement

GET READY:
2x
10 PVC pass-throughs
15-second passive hang => 15-second active hang

WORKOUT:
AMGMAP in 8:00-10:00
100-meter run
10 hang dumbbell snatches, left arm, unloaded-15#
10 burpees
10 hang dumbbell snatches, right arm, unloaded-15#

SKILL:
5:00-10:00
Rope climbs

MOBILITY:
1:00 each side – overhead shoulder distraction