Open Gym Strength and Conditioning – Teens

Warm-up

3 min Assault Bike (:30 easy, :20 mod, :10 fast)

-into-

6:00 AMRAP

3 Inch worms

5 Shoulder Press (empty bar)

10 ALternating V-Ups

Shoulder Press (4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets)

Metcon (Time)

For time:

40/32 Calorie Air Bike

10 Wall Walks

40/32 Calorie Air Bike