Sept. 2020 Teen Workout #4

Press
Prepare
Warm up
5:00 of mobility
The Brand X Warm up 3x

5 Hindu push up/push up combo

5 Walk over push ups

Practice

Strength
Press
1 x 3, 1 x AMAP (Rookie 4 x 5, JV 3 x 5)

Accessory work
Body weight skullcrushers 3 x 10-15
Zottman curls
3 x 12-15

Move from skullcrushers to zottmans with little rest Rest 1:00 between rounds

Bodyweight skullcrusher

Play

3x
1000 m row 800 m run

Effort should be at 80%
This is intended to be steady state work

3 rounds
25-50 single leg pogos
5 rotational med ball throws

Single leg pogos https://youtu.be/4sunQJyFOXE

Mobility

Wounded eagle

Pec smash Tricep smash