Open Gym Strength and Conditioning – Teens

Warm-up

3 Rounds

Rowing

(5 rep Max Burpee Penalty)

4 min AMRAP

30 sec single/double unders

10 Plate Toe Taps (each side)

10 Heel Toe Rocks

10 Floor Plate Press

Metcon (Time)

1000/800m Row

30 Pushups

200 Jump Ropes

30 Pushups

1000/800m Row

Back Squat

5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *