December 2021 Teen Workout #1

Prepare
5:00 of mobility
Brand X® Warm Up
5:00 of mobility and movement (example)
3x
10 inchworms
Airplanes, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side

Practice
Strength
Deadlift (Tempo 21X1) ()
2 x 5, 1 x AMAP
(Rookies 7 x 3, JV 5 x 3)3 dumbbell hang power cleans after every set
Accessory work
Strengthen back
Gorilla row
3 x 12
Strengthen Hamstrings
Straight leg tempo deadlifts (3-1-2-1)
3 x 8

Play
AMRAP in 8:00
5 pull ups
9 burpees
12 wall balls
Effort should be 80-85%, goal would be to maintain about the same speed from start top
finish
3x
Barefoot
10 Pallof Press
3 rotational med ball throws ea. side

Mobility
Pigeon stretch
Couch stretch
Lat smash