Sept. 2020 Teen Workout #1

Prepare
Warm up
5:00 of mobility
The Brand X Warm up 5:00 of mobility

Practice

Strength
Deadlift
2 x 3, 1 x AMAP (Rookie 7 x 3, JV 5 x 3)

Accessory work
Ring row
3 x 15
*Between each round max hex or plate hold

Ring row

Play

5 rds
10 box jumps

100 m shuttle run
10 box jumps
200 m shuttle run
Effort should be 90% Work/Rest 1:1

3x
10 archer ring push ups*
10 Pollof press
25-50 barefoot single leg pogos
*progression would be incline push up, push up, elevated ring push up, ring push up, lower number of archer push ups
Incline push up

Mobility Pigeon stretch Couch stretch Lat smash