Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s + Hip Halo warm up

-into-

3 sets

30-second Jump Rope

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Balls

10 Single Arm Dumbbell Shoulder Press (each)

10 Hollow Rocks

Shoulder Press (Shoulder Press
– Heavy 10 rep (10-12 minutes)

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

Metcon (Time)

100 Double Unders

40 Wall Balls (14/10)

100 Double Unders

30 Wall Balls (14/10)

100 Double Unders

20 Wall Balls (14/10)