July 2020 Teen workout #2

Prepare
Warm up
5:00 of mobility
The Brand X Warm up 3x

30 seconds BOS followed by 6 BOS w/lateral movement https://youtu.be/06NtMRysO2w
Pay attention to feet placement and ankle, knee relationship

Practice

Squat
1 x 8, 1 x AMAP (Rookie 4 x 5, JV 3 x 5)

Accessory work Front squat 2×8

Bulgarian squats 2 x 15

Play

For 15:00
10 box jumps
15 wall balls
400 m run
This should be at 80% effort so that there is continuous movement for the 15:00 Discuss pacing. Strive to make this a continuous effort with now breaks.`

2x
Barefoot 25-50 pogos 10 KB pass

Mobility
Quad smash Couch stretch Athlete’s choice