December 2019 Teen Workout #5 – Excel

Full kids and teen programming is provided to
Brand X Training Centers.
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PREPARE
3x
20 jumping jacks
15 squats
10 Spider-Man lunges
5 push-ups
100-meter run

2x
10 straight-arm bandy pull-downs
10 Hindu push-ups

PRACTICE
Push-up – Start and finish position. Particular focus on hand and shoulder position.
Elbow position during movement. Focus on elbow moving at less than 45 degrees relative to hip.

As far as you can get in 12:00
Pull-ups
10-1-9-2-8-3-7-4-6-5
Push-ups
20-2-18-4-16-6-14-8-12-10

PLAY
Bandy pull-throughs
2 x 10

Max kettlebell swings in 90 seconds
* 1 set unbroken; any stop set is done. Not to exceed 65 reps for advanced kids, 40-50 for newer kids

3x
20 hollow hold flutter kicks
20 sit-ups
50-meter farmer’s carry
Boggle

Lat stretch
Triceps stretch
Chest stretch