Oct. 2020 Teen Workout #3

Prepare
Warm up
Run 100 m Fwd
Run 100 m Bckwd
10 blocked side to side hops
10 blocked front to back hops
5 dodgeball throws dominant hand 5 dodgeball throws weak hand
5 pull ups or 3 negatives

2x
10 curb taps
10 bandy pull down

Practice
Skill
Double DB row

12:00 EMOM
Even – 1:00 barefoot single unders.
Odd – 5 Double DB rows with 3 second hold at top. (Look for scap retraction)

Play
5x
5 air squats into perfect box jump
5 Hindu push ups
1:00 rest between
(Execution is more important than speed) Air squat to box jump

Hindu push ups https://youtu.be/VYmQ-oXzAs8

8 rounds Tabata 10 m side shuffle – floppy

Side shuffle burpee https://youtu.be/gpPqANFn728

3x
10 penduluums
10 bandy good mornings 10 Superman’s or back ext Pendulums https://youtu.be/q0Q0EE8gSoE Bandy good morning https://youtu.be/46VI9_W3N48

Mobility Couch stretch Cobra
Chest stretch