February 2020 Preteen Workout #1 – Express/Excel

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PREPARE
3x or 5:00
20 jumping jacks => 0:15 arm circles, forward/backward => forward roll
50-meter high-knee skip => 50-meter carioca
3 handstand attempts => 2 cartwheels => 4 monkey hangs
100-meter run

Pull-up – hollow position and lat engagement
Rowing – review basic pulling tech

2x
10 banded straight-arm lat pull-downs
0:15 hollow hold on ground

PRACTICE
AMGMAP in 9:00
6-calorie row
3 “perfect” strict pull-ups or attempts
150-meter run

PLAY
Rope climbs – make legless attempts

Lat smash
Banded lat stretch
Child’s pose