Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Bike

2:00 Run

-into-

6 min AMRAP

5 Alt. V-Ups (each side)

3 Knees to Elbow

5 Deadlifts (building)

Deadlift (- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

10x25ft Shuttle Run or 200m Run

10/8 Calorie Assault Bike

10 Wall Ball Sit ups (14/10)