January 2020 Preteen Workout #4 – Express/Excel

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PREPARE
2x
200-meter run
25 jumping jacks
100-meter high-knee skip
15 squats
50-meter side shuffle
10 vertical jumps

Hang power clean – straight arms and extension

2x
10 PVC hang clean pulls
10 Samson lunges

PRACTICE
5x
6 dumbbell hang power cleans
6 burpees
3 broad jumps

PLAY
3x
3 overhead medicine ball throws for max distance
10 hanging knee raises

V-sit
Pigeon pose