Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

-into-

8 min AMRAP

45-second Machine

10 Alternating V-Ups

5 Deadlifts (empty-build across sets)

Deadlift (Deadlifts:
– Heavy Single (10-12 minutes)

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

Metcon (Time)

50-40-30-20-10

Abmat Sit ups

100ft Sandbag Carry after each set (100/70)(Or Farmer Carry 50s/35s)