Teens Do Work Class with Johnnie

WARM UP:

2 Min – Row or Bike

Agility Ladder Drills

Foam Roll Quads and IT + Glute Lax Ball

PART 1: MIDLINE

3 RNFT
3 Half Getups on Right + 1 Full Get Up
4 Windmills on Right
5 Front Squats on Right
6 Suitcase Deadlifts on Right

Repeat on Left Side

PART 2: CONDITIONING

With a Partner. P1 Rows 1K then P2 Rows 1K.

3 Rounds of:
1K Row
Record each set on the whiteboard

or

PART 2: STRENGTH

Strict Press
4 Sets of 75% of Max Strict Press x 5 Reps

Deadlift
4 Sets of 105% of Max Clean x 4 Reps

Back Squat
4 Sets of 85% of Max Back Squat x 3 Reps + 3 High Box Jumps (step down)*

*after completing your 3rd rep of back squats immediately perform 3
Box Jumps, stepping down each time.

Coach Led Stretch