Open Gym Strength and Conditioning – Teens

Warm-up

8 min AMRAP

30 sec Bike erg

5 Ring Rows

10 Seated PVC Pipe Pull-Downs

3 Wall ball Squats

3 Wall ball Push press (no squat)

3 Wall balls

Metcon (4 Rounds for reps)

4 Sets

2:30 AMRAP

400/300m Bike Erg

15 Ring Rows

Max Wallballs in remaining time

-Rest 2:30 between sets-

Power Snatch (Every minute (10:00)
5 Power Snatch (light, touch and go))