Wednesday, July 20, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
2x or 5:00
25 jumping jacks
20 mountain climbers
15 squats
10 burpees
5-second handstand hold on wall

FOCUS:
Hang power snatch – focus on dip and extension; compare to clean

GET READY:
2x
3 broad jumps
10 Cossacks

WORKOUT:
3 rounds
w/3#-20# dumbbell
10 hang power snatches w/2-second hold at top, left arm
10 hang power snatches w/2-second hold at top, right arm
1:00 plank
100-meter run

SKILL:
2x
15 butterfly sit-ups
15 supermen

MOBILITY:
1:00 each side – overhead shoulder distraction
1:00 each side – banded bully