August 2020 Preteen workout #3

Prepare

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

Practice

Squat
1 x 5, 1 x AMAP

Accessory work

Weighted box step ups 3 x 15
Air squat
50-100

Play

5x
15 KB swings
20 second sprint on FWB

Effort is 100% Work/Rest 1:4

3x
15-35 hollow hold flutter kicks
30 m heavy suitcase carry ea. side
(The point of the suitcase carry is the neutral position of the spine. Heavy then would be a weight that there is some effort to remain in good position)


Mobility
Quad smash Couch stretch Athlete’s choice