October 2022 Teen Workout #1

Prepare
5:00 of mobility (Before Class)
The Brand X Warm up 

5:00 movement and mobility (Example)
10 inchworms  Pendulums, 5 ea. side  Childs pose to Spider-Man to sit through, 5 ea. side 

Practice

Strength
Deadlift (Tempo 21X1) 
2 x 5, 1 x AMAP
(Rookies 7 x 3, JV 5 x 3)
* 3 medball throw for height after each set 

Accessory work
Superset the following
Barbell Row
3 x 10
Max commando pull ups 
3 x max

Play

3 rounds of:
5 DB hang squat cleans 10 DB box step ups
30 double unders

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

Mobility Pigeon stretch Couch stretch Lat smash