Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

400m Run

-into-

3 Sets

5 Ring Rows

5 Push Ups

10 Squats

Metcon (AMRAP – Rounds and Reps)

Murph Prep

4 Min AMRAP

100m Run

5 Pull Ups

-Rest 2:00-

4 Min AMRAP

100m Run

8 Push Ups

-Rest 2:00-

4 Min AMRAP

100m Run

15 Squats

-Building up more skills for our Mini Murph that we will do at the end of the month!