Open Gym Strength and Conditioning – Teens

Warm-up

1 Round Through

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

Crossover Symmetry Warm-up

or

Banded 7’s

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

200m Run

7 Strict Pull-Up

-Rest 2 Min-

12 min AMRAP

200m Run

15 Push-Up

-Rest 2 Min-

12 min AMRAP

200m Run

25 Air Squat