Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Kicks Forward

10 Banded Kick Backwards

10 Banded Fire Hydrants

-into-

8:00 AMRAP

:30 Air Bike

5 Up downs over DB

5 Lunge Steps (each side)

3 Back Squats (empty – build across sets)

Back Squat (5 Back Squat x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

5 Rounds

8 Lateral Burpee Over Dumbbell

50ft Single Dumbbell Walking Lunge (35/25)

16/13 Calorie Air Bike

(KG conv: 15/10 DB)