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

Warm-up

4 Rounds

100m row/ run switch each round 20 jump rope

5 push ups

10 sit ups

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

P1: 250/200m Row*

P2: 200m Run*

100 Single Unders (split between partners – you go/I go)

15 Synchro Kipping Knee Raise

20 Hand-Release Pushups (split between partners – you go/I go)