September 2022 Teen Workout #1

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up
5:00 movement and mobility (Example)
5 Quadrupedal bear crawl, 10 m 
5 Down dog/up dog 

Practice

Strength
Deadlift
2 x 8, 1 x AMAP (Tempo 32X1)
(Rookie 7 x 3, JV 5 x 3)
* 3 dumbbell hang squat cleans after each work set 

Accessory work
Zercher squat 
3×8

DB RDL 
3 x 12-15

Play

AMRAP 8:00
3 commando pull ups 
6 clapping push ups 
9 box jumps

3x
10 Pallof press 
25-50 barefoot single leg pogos 

Mobility

Pigeon stretch Couch stretch Lat smash