Open Gym Strength and Conditioning – Pre Teens (8-12)
Warm-up
Fish Game
Into
2 sets
10 PVC Shoulder Press
5 Sit ups
10 Air Squats
Skill
Pull Up Practice
Today we are working on form and efficiency in pull-ups.
Level 1: jumping pull-ups or ring rows
Level 2: strict pull-ups
Level 3: kipping or butterfly pull-ups
You have pull-ups coming up in the workout, so don’t do a lot of volume now. Play around with different heights for jumping pull-ups, different bands for banded, or work on improving form in kipping/butterfly.
Metcon (3 Rounds for time)
Murph Prep
3 Rounds
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Rest 2:00 B/t rounds
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