Jan. 2021 Teen Workout #5

Intent of workout (https://youtu.be/h6HEGyBX9Zs) Prepare

3x or 5:00

10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

5:00 mobility
2x
10 bandy good mornings (https://youtu.be/46VI9_W3N48) 10 knees to elbows

Practice Baseline Test 

3x
Max Pull ups

Max Squat thrusts in 30 seconds

*Have kids pair up, first one does exercise/second one counts, then switch.
 *Both kids complete pull ups then move to squat thrusts

*Log first round numbers for pull ups and squat thrusts
*Pull ups are strict
*Squat thrusts

Start in standing position
Hands go to the ground near feet
Legs kick back to plank

Legs brought back near hands

Jump (hands do not have to go over head)
(Watch for shorting the plank position and not opening hip on jump)

Play
Baseline Test
3 x 300 yard Shuttle run
Set up cones 25 yards apart
Effort should be between 90-95%, Work/Rest should be 1:2 Record first effort

Mobility Cobra
Couch stretch Calf stretch Pigeon