September 2022 Teen Workout #3

Prepare

5:00 of mobility (Before Class)
The Brand X Warm up 
5:00 movement and mobility (Example)
3x
5 Hindu push up/push up combo 

Practice

Press
Shoulder press review 
1 x AMAP (Tempo 32X1)
(Rookies 3 x 7, JV 2 x7)

* 3 medball chest pass to explosive push ups after every set 

Accessory work
DB Z press 
3 x 15

Trouble locking out
Bodyweight Skullcrushers 
3 x 12
Bench dips 
3 x max
(Move between skullcrushers and bench dip with little rest)

Play

AMRAP in 10:00 10 pull ups
20 lunges
30 double unders

Mobility Wounded eagle Pec smash Tricep smash