June 2021 Teen Workout #4

Prepare

5:00 of mobility
Brand X® Warm Up 
5:00 of mobility and movement (example)
3x
5 Hindu push up/push up combo  5 Walk over push ups 

Practice

Strength
Press
1x 3, 1 x AMAP (Tempo 2-0-X-1) (Rookie 4 x 5, JV 3 x 5)

* 3 explosive push ups after each set 

Accessory work
Straight arm bandy pull downs 
2 x 10-12
Supinate bandy pull aparts 
2 x 12-15

Play

AMRAP in 15:00
1 rope climb (legless)
5 Med ball throws for height 200 m run

Skill
3x
15 toes to bar 25 sit ups

Mobility
pigeon hamstring smash