Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

3 Sets

150m Row

5 Burpees

10 Sit Ups

5 Squats

Skill

Review Toes to Bar/Hanging Knee Raises

Metcon (4 Rounds for time)

3-4 Rounds 1 Round Every 4:00

5 Burpee Box Jump

10 Hanging Knee Raises or Toes to Bar or Toes to Rig

5 Burpee Box Jump

-Rest till 4:00-

*We want Max Effort in each Rounds **Unbroken or 2 Sets on the core exercise is our goal