August 2020 Teen workout #4

Prepare

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

Practice

Strength
Press
1 x 5, 1 x AMAP

Accessory work Ring push ups 3 x Max

DB high pull 3×15

Play

5 rds
5 single arm power balls, 4-6# ( do not catch with one arm. Set up. Brace. Explode. Either catch with two hands or let drop)
12 burpees
50 m sprint
Effort should be 100% Work/Rest should be 1:4

3x
10 bandy pull aparts
25-50 barefoot single leg pogos

Mobility Wounded eagle Pec smash Tricep smash

Day 2

Prepare

3x or 5:00

Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => 5 PVC good mornings => 10 walking lunges => 10-second bar hang => swing to jump and land in good position

2x

10 inchworms 10 cossacks

5:00
Hollow on bar active shoulder work and handstand work

Practice

Skill
Bracing during the lunge

4x
Step back lunge, swing leg through to box step up, 10 ea. leg Bear crawl U pattern 10m legs/5m connection

Play

5 x 200 m sprint
Effort should be 100% Work/Rest should be 1:4-6

3x
15 toes to bar 30-second L-sit hold 
Mobility:
Lat stretch Spiderman stretch Couch stretch