Open Gym Strength and Conditioning – Teens

Warm-up

4 sets

Tabata Row (20 seconds on/10 seconds off)

– into –

3-4 sets (10:00 time cap)

4 Walking Lunge Steps + TorsoTwist (each side)

5 Clean Grip Deadlifts

5 Muscle Cleans + Shoulder Press

5 Hang Power Cleans + Push Press

5 Power Clean and Push Jerks

Power Clean + Push Jerk (Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps

)

Metcon (Time)

For Time:

60 Air Squats

20 Push Ups

50 Wall Balls (20/14)

20 Push Ups

60 Air Squats