Open Gym Strength and Conditioning – Teens

Warm-up

3 sets:

20 Banded Side Steps

5 Banded Tempo Squats (3-second descent)

10 PVC Pass Throughs

-into-

3 sets:

5/4 Calorie Row

5 Empty Bar Front Squats

5 Empty Bar Shoulder Press

3 Empty Bar Push Jerks

Front Squat + Push Press + Push Jerk (1 Front Squat + 1 Push Press + 1 Push Jerk

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

Metcon (3 Rounds for time)

3 sets (Every 5:00)

4-8-12

Calorie Row

-3x50ft Shuttle Run after each Row *Women’s Calories: 3-7-10