Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warm Up

-into-

2 sets

10 PVC Pass Throughs

5 PVC OVHS

-into-

6 min AMRAP

2x50ft Shuttle run

10 Ring Rows

3 Snatch Push press +3 Overhead Squat (empty bar)

Snatch Push Press + OHD Squat (3 Snatch Push Press + 1 Overhead Squat:

– Work up to a heavy in 10-12 minutes)

Metcon (AMRAP – Rounds and Reps)

2 sets:

6:00 AMRAP

3x50ft Shuttle Runs (25ft down/25 ft back)

10 Pull-ups

3x50ft Shuttle Runs (25ft down/25 ft back)

10 V-ups

-Rest 3:00 between sets-