August 2021 Teen Workout #4

Prepare
Warm up
5:00 of mobility (Include high knee skips, thread the needle and triceps stretch)
The Brand X Warm up
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo
5 Walk over push ups

Practice
Bench Press
1 x 20 (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
Accessory work
Arnold Press
3 x 10
Bodyweight Skullcrushers
3 x 10
Hindu push ups
3 x Max
(Move between skullcrushers and Hindu push ups with little rest)

Play
12:00-20:00 of
800 m run
1000 m row
Effort should be 80%, Goal is continuous steady state effort for the required time
3x
5-10 ring rollouts
5-10 toes to bar
10 KB passes
Mobility
Tricep smash and stretch
Pec smash