Open Gym Strength and Conditioning – Teens

Warm-up

3 sets:

10 Roll and Reach

20 Banded Side Steps

10 Banded Glute Bridges

-into-

3 sets:

30 Single Unders

5 Back Squats (empty bar-build in weight)

20-second Knee Plank

Back Squat (Back Squat
– 5 sets x 5 reps @ 60% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *)

Metcon (5 Rounds for time)

5 sets

75 Double Unders

25 Push-Ups

Rest 1:00 between sets