Wednesday, February 8, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
3 x 200-meter run
30-second bottom of the squat and 5 blocked squats between each run

FOCUS:
Pull-up – focus on lat engagement

GET READY:
2x
10 bandy lat pull-downs
2 x 10-second passive hang => 10-second active hang

WORKOUT:
AMGMAP in 8:00
8 strict pull-ups or ring rows
8 push-ups

SKILL:
3x
10 seated bandy rows
10 dumbbell rows, each arm

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – lat smash