August 2021 Teen Workout #2

Workout Intent
(https://youtu.be/EIba5cxl8OU)

Prepare
Warm up
5:00 of mobility (include hopscotch, cross body shoulder and tricep stretch)

The Brand X Warm up
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo (https://youtu.be/nBtznAVvhKQ)
5 Walk over push ups (https://youtu.be/E-xwvdnk51E)

Practice
Press
1 x 20 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Accessory work
DB Bench
3 x 10
Push away push ups
2 x Max
Bodyweight Skullcrushers
2 x Max

Play
For 5:00 repeat the following sequence:
30 second jog at recovery pace (slow)
20 second run at medium pace
10 second sprint
Do 2 to 5 rounds with 2:00 rest between rounds
(This could also be done a stationary bike or rower)
3x
30 second hollow hold flutter kicks
10 skaters
Mobility
Tricep smash and stretch
Pec smash