Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry Or Banded 7’s

-into-

8 min AMRAP

5 Kip Swings

5 Dynamic Squat Stretch

3 Inch Worms

3 Up-downs over bar

10 PVC Passthroughs

Back Squat (Back Squat:
– Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *)

Metcon (3 Rounds for time)

25 Pull-ups

30 Back Squats (75/55)

25 Burpees

-Rest 1:00-

15 Chest to Bar

20 Front Squats (95/65)

15 Burpees to 6 inch target

-Rest 1:00-

7 Bar Muscle Ups (Or Strict Pull Ups)

10 Overhead Squats (115/80) (Or 16 Strict Pull Ups)

7 Bar Facing Burpees