Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7’s + Hip Halo

-into-

8:00 Amrap

30-second Row

5 Deadlifts (empty bar – build across sets)

5 Single Arm Dumbbell Bench (each)

5 Push Ups

Deadlift (5 Deadlifts x 5 sets @70% of 1RM

* Complete a set on the 2 minutes *)

Metcon (4 Rounds for reps)

4 sets

At 0:00 & 8:00

3:00 Amrap

24/18 Calorie Row

Max Bench Press (95/65)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

24/18 Calorie Row

Max Push Ups

-Rest 1:00-