Teen Workout #3

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up 
5:00 movement and mobility (Example)
3x

5 Hindu push up/push up combo
5 Walk over push ups 

Practice

Press or Bench Press 2 x 15 (Tempo 32X1) (Rookie 7 x 3, JV 5 x 3)

Accessory work
Floor Press or Z-Press 3 x 10-12

Front raises
3 x 12 (Tempo 3112)

Play

10-9-8-7-6-5-4-3-2-1
Dips 2-4-6-8-10-12-14-16-18-20 Close push ups

3x
30 second hollow hold flutter kicks 10 skaters

Mobility
Tricep smash and stretch Pec smash