Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warm-Up

-into-

6 min AMRAP

30 sec assault bike (mod pace)

3 Dumbbell Squats (light weight – build across)

3 Dumbbell Shoulder to Overhead (light weight – build across)

3 Dumbbell Thrusters (light weight – build across)

Metcon (Time)

Every 3:00 (8 sets)

12/10 Calorie Assault Bike

8 Dumbbell Thrusters