December 2019 Preteen Workout #5 – Express/Excel

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PREPARE
3x or 5:00
25 jumping jacks
Alligator crawl => 2 forward rolls
5 ring rows => 4 monkey hangs => 3 broad jumps
100-meter run

Hang power clean – jumping jack clean progression

2x
10 Spider-Man lunges
10 PVC hang clean pulls

PRACTICE
3x
5 medicine ball hang power cleans
5 dumbbell hang power cleans
5 barbell hang power cleans
50-meter high-knee skip => 50-meter accelerating sprint

PLAY
Rowing sprint team races

T-spine smash
Pigeon pose