Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

Every minute (9 minutes)

Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings

Minute 2: 8/7 Calorie Row (build in pace)

Minute 3: 3 Empty Bar Shoulder Press (1 second pause at the top)

Shoulder Press (Shoulder Press
10 minutes to establish a Heavy 2 rep)

Metcon (Time)

4-3-2-1

Wall Walks

20-15-10-5

Kettlebell Swings (53/35)

Calorie Row

(Women Calories:16-12-8-4)