Wednesday, October 12, 2016

A Brand X Method™ Preteen Workout

WARM-UP:
3x or 6:00
Handstand hold/attempt => handstand walk or bear crawl
Forward roll => 10 mountain climbers
10 one-legged hops each leg => 2 one-legged broad jumps each leg
50-meter high-knee skip => 50-meter carioca

FOCUS:
Toes-to-bar – focus on lat engagement

GET READY:
2x
10 bandy lat pull-downs
10 ring rows

WORKOUT:
AMGMAP in 8:00-10:00
3 broad jumps
6 push-ups
9 toes-to-bar or 6 strict hanging leg lifts

SKILL:
2x
1:00-2:00 plank
15 sit-ups
10 supinated ring rows

MOBILITY:
1:00 each side – overhead shoulder distractions
1:00 – abdominal stretch