Open Gym Strength and Conditioning – Teens

Warm-up

10 min AMRAP

100m Jog

5 World’s Great Stretch (each side)

5 Down Dog Seal Pose Transitions

1 min machine

Metcon (AMRAP – Rounds and Reps)

Teams of 3

20 min AMRAP

P1: 8/6Cal Bike Erg**

P2: 8/6Cal Row**

P3: 8/6Cal Ski**

*After all machines are completed, team will complete a 5/5yd – 10/10yd – 15/15yd synchro shuttle run and then switch machines

**All partners start on a different machine at the same time. When all machines are completed, team of 3 will perform shuttle run together