Nov. 2020 Teen Workout #3

Prepare

Warm up
5:00 of mobility
The Brand X Warm up
3x
5 Hindu push up/push up combo https://youtu.be/nBtznAVvhKQ 5 Walk over push ups https://youtu.be/E-xwvdnk51E

Practice

Strength
Press
2-3 x 10 (Tempo 32X1) (Rookie 7 x 3, JV 5 x 3)

Accessory work
DB Bench (https://youtu.be/hHRo8x8y0Hk) 3 x 10
Sir Charles Flyes (https://youtu.be/P_gxnsWjMKk) 3×15

Play

5 rounds of
20 seconds fly wheel bike
Effort is 100%, Work/Rest is 1:6

3x
Max dips (https://youtu.be/Kiwxq1V3Cmc) Max bandy pull downs (https://youtu.be/eRVLKg0LFtQ) 10 KB passes (https://youtu.be/2g-hc2oF2ro)

Mobility
Tricep smash and stretch Pec smash