July 2020 preteen workout #3

Prepare
Warm up
5:00 of mobility
The Brand X Warm up 5:00 of mobility

Practice

Squat
1 x AMAP (Rookie 3 x 7, JV 2 x 7)

Accessory work Front squat 5×5

Bulgarian squats 2 x 15

Play

5x
30 Mt Climbers
60 meter sprint
Try to transition from the Mt. Climbers to the sprint without standing first, Effort should be 100%
Work/Rest should be 1:4

5:00-10:00 skill work
Muscle up transition practice. As with all movements demand strict before kipping.

2x
Barefoot 25-50 pogos Max push ups

Mobility
Quad smash Couch stretch Athlete’s choice