27
Sep
Wednesday, September 27, 2017
A Brand X Method™ Teen Workout
STRENGTH:
Back squat
ACCESSORY:
Lunges
Warm-Up
3x or 5:00
Handstand hold => handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 2 cartwheels => speed ladder => 50-meter high-knee skip => 50-meter back pedal
CONDITIONING:
AMRAP in 3:00
20 kettlebell swings
10 goblet squats
The goal is constant movement for 3:00. Please coach those who have trouble with intensity during the workout.
SKILL:
EMOM for 12:00
Pistol squats*
Rope climbs
* Scale using support to practice safe and efficient movement. Range of motion is not a concern
MOBILITY:
Accumulate 5:00 in the bottom of the squat
Child’s pose
Athlete’s choice