November 2019 Preteen Workout #2 – Express/Excel

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PREPARE
2x
10 PVC pass-throughs
0:30 jumping jacks
0:15 passive hang => 0:15 active hang
50-meter high-knee skip => 25-meter side shuffle right => 25-meter side shuffle left

Pull-up/chin-up – lat engagement first

2x
10 straight-arm banded lat pull-downs
10 one-arm low banded rows each side

PRACTICE
EMOM for 10:00
First: pull-ups or attempts
Second: chin-ups or attempts

PLAY
Conga line rope climbs or practice/attempts
Plank while waiting for turn

Lat smash
Banded lat stretch
Forearm smash