Open Gym Strength and Conditioning – Teens

Warm-up

8 min AMRAP

30 sec row (easy)

20 sec row (mod)

10 sec row (high)

10 plate toe taps (each side)

5 Box Jumps (practice transition over box)

4 alt. Dumbbell Snatches

Metcon (5 Rounds for reps)

5 Rounds

1 Minute: Max Calorie Row

1 Minute: Max Box Jump Overs

1 Minute: Dumbbell Snatches

-Rest 1:00 between rounds-

Back Squat (3 Back Squats x 5 sets (75%)
Complete a set every 2 minutes)