Open Gym Strength and Conditioning – Teens

Warm-up

10 min AMRAP

30 sec Assault Bike

30 sec Runner

5 synchro burpees to plate

3 Sandbag Cleans

Metcon (Time)

Teams of 3

3 rounds

24/20 cal RunAND Assault Bike*

24 Burpees to 10lb Hi-Temp (2-person synchro)

18 Sandbag Cleans(1 rep rotation – partner alt. each rep)

*Runner and Bike work at the same time. Complete when team total is equal 24/20 on both monitors

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

* Complete a set on the 2 minutes *)