Open Gym Strength and Conditioning – Teens

Warm-up

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

Metcon (Time)

For Time:

800m Run

20 Pull-Ups

50 Push-Ups

80 Air Squats

400m Run

10 Pull-Ups

30 Push-Ups

50 Air Squats

200m Run

5 Pull-Ups

10 Push-Ups

20 Air Squats