August 2020 Preteen workout #1

Prepare

Warm up
5:00 of mobility
The Brand X Warm up 5:00 of mobility

Practice

Squat
2 x 5, 1 x AMAP (Rookie 7 x 3, JV 5 x 3)

Accessory work Front squat 3×8

Lunge
50-125 walking

Play

3-5 rounds
6 renegade rows to split cleans *
15 air squats
400 m run
Effort is at 90-95%, Work/Rest is 1:1

*The weight should be such that there is no break in plank or roll in the body during the roll

3x

Barefoot
10 Pallof press
10 KB Passes
10 Skaters

Mobility
Quad smash Couch stretch Athlete’s choice