Wednesday, October 4, 2017

A Brand X Method™ Preteen Workout

WARM-UP:
100-meter run => handstand hold/attempt => handstand walk or bear crawl
200-meter run => 3 broad jumps => 3 cartwheels
300-meter run => 10 blocked squats => 10 blocked hops
400-meter run => 4 monkey hangs => 20 mountain climbers

FOCUS:
Chin-up – hollow position and lat engagement

GET READY:
2x
10 bandy lat pull-downs
30-second passive hang => 15-second active hang

WORKOUT:
3 rounds
Max supinated above-the-bar hold
10 incline push-ups
Max strict chin-ups
Rest 2:00

-then-

4-round Tabata row

SKILL:
50 butterfly sit-ups

MOBILITY:
1:00 each side – bicep smash