Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

4-5 Rounds

1 Wall Walk

10 PVC Press

20 Jump Rope

10 Jump Squats

Skill Prep Warm-up

Thrusters

Front Squat keeping elbows high into a press over head. We want one fluid movement. Pausing to breath at the top

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

9 Thrusters

Front Cone Hops

25M Suicide

Goal should be fast rounds with little rest between movements. Kid’s should be able to each round of Thrusters unbroken