Open Gym Strength and Conditioning – Teens

Warm up

3:00 Machine

-into-

2-3 Sets

10 Hand Release Push Up

5 Single Arm Bench Press (each side, moderate)

Metcon (3 Rounds for time)

3 sets:

3 Rounds

10 Bench Press (95/65)

20 Bent Over Banded Rows

-rest 1:1 between sets-