Wednesday, May 17, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
100-meter run => 10 blocked squats
200-meter run => 10 mountain climbers
400-meter run => 10 blocked squats
200-meter run => 10 mountain climbers
100-meter run => 10 blocked squats

FOCUS:
Squat – keeping feet flat and grounded while pushing knees out

GET READY:
2x
10 inchworms
10 Cossacks

WORKOUT:
3 rounds
10 tempo squats
10 tempo ring rows
* tempo is a 4-second eccentric/down phase w/1-second holds at top and bottom

-then-

3:00 – max burpees

SKILL:
5:00 – max rope climbs

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – overhead shoulder distraction