Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry Warm-up or Banded 7’s

-into-

1 Round Through

10 yd walk on toes

10 yd walk to toes backward

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 forwarding leg

10 yd butt kickers

10 yd high knees

* If you have time, go through more of the Hinshaw Warm Up *

Metcon (AMRAP – Rounds and Reps)

30:00 AMRAP

400m run

5 Rounds of Cindy

*1 Rd of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats