Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Fire hydrants (each)

10 Banded Squats

20 Line Hops

-into-

6:00 Amrap

1x50ft Shuttle Run

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

Deadlift (5 sets x 3 Deadlifts @80% of 1RM

* Complete a set on the 2 minutes *)

Metcon (5 Rounds for time)

5 Sets (1 set every 2:30)

8x50ft Shuttle Runs

12 Front Squats (95/65)