Open Gym Strength and Conditioning – Teens

Warm-up

2 sets

10 Banded Fire Hydrants (each)

10 Banded Glute Bridges

10 Banded Squats

-into-

8:00 AMRAP

30-second Air Bike

4 Kip Swings + 3 Kipping Knee Raises + 2 Kipping Pull Ups

1 Sandbag Deadlift

3 Back Squats (empty bar-build across sets)

Back Squat (5 sets x 3 Back Squats @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (Time)

4 Rounds

12/10 Calorie Air Bike

12 Toes to Bar

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

3 Bar Muscle Ups