Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s with Hip Halo Warmup

-into-

3 sets

30-second Knee Plank (elbows)

5 Snatch Push Press

5 Overhead Squats

* Start with a PVC Pipe and progress to an empty barbell

Snatch Push Press + Overhead Squat (Heavy Snatch Push Press + OVHS (1+1)

(10 minutes))

Metcon (Time)

4-8-12-16-12-8-4

Pull Ups

Stick Sit ups

*2 Wall Walks after each round