Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo

-into-

3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)

Back Squat (Establish a 10RM in 10-12 minutes)

* During build sets, don’t hit more than 5 reps at a time until the final 10 rep attempt*

Metcon (2 Rounds for time)

2 sets (1 set every 10:00)

400m Run

30/24 Calorie Assault Bike (Or 25/20 Calorie Echo Bike)

400m Run