Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

3 sets:

:10 HS Hold

:30 Assault Bike

10yd Sled Push

10yd Sled Pull

5 Shoulder Press (build in weight)

Shoulder Press (Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)

Metcon (5 Rounds for time)

Team of 3

5 Sets (each/1:2)

10/8 Calorie Air Bike

8 Handstand Push Ups

50yd Sled Push (25/empty)(Or 25yd Bodyweight Lunge)