February 2023 Teen Workout #1

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up 
5:00 movement and mobility (Example)
10 inchworms 
Pendulums, 5 ea. side 
Childs pose to Spider-Man to sit through, 5 ea. side 

Practice

Deadlift
2 x 15 (Tempo 32X1) (Rookie 7 x 3, JV 5 x 3)

*

Accessory work
T-bar row 
3 x 12

DB RDL 
3 x 12-15

Play

3 rounds of
1:00 burpees
1:00 jumping jacks 1:00 mountain climbers 1:00 rest

* 3 medball throw for height after each set including warm ups

1 set of max reps of bodyweight skullcrushers between the last 3 set

5:00 Handstand work

3x
30 m Farmers carry 
Max hang from pull up bar

Mobility

Pigeon stretch Couch stretch Lat smash