June 2021 Teen Workout #1

Prepare

5:00 of mobility
Brand X® Warm Up 
5:00 of mobility and movement (example)
3x
10 inchworms 
Pendulums, 5 ea. side
Childs pose to Spider-Man to sit through, 5 ea. side 

Practice

Strength
Deadlift
2 x 3, 1 x AMAP (Tempo 2-0-X-1)
(Rookie 7 x 3, JV 5 x 3)
* 3 dumbbell hang power cleans after every set

Accessory work
DB Row  3 x 15

Play

15:00
5 power ball 
10 six count burpees
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.

3x
15-30 second sandbag Zercher hold 
10 Pollof press 
25-50 barefoot single leg pogos