Wednesday, November 23, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
20 jumping jacks
10 squats

5 burpees
50-meter jog => 50-meter high knees => 50-meter high-knee skip => 50-meter sprint

FOCUS:
Front squat – proper rack position, bracing, external rotation of shoulders

GET READY:
2x
10 Cossacks
10 walking lunges

WORKOUT:
AMGMAP in 12:00
12 front squats, 5#-15# dumbbells
400-meter run

SKILL:
3x
10 box step-ups, unloaded-15# dumbbells
100-meter farmer’s carry

MOBILITY:
1:00 each side – pigeon stretch
1:00 each side – calf smash and stretch