Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

:45 sec Bike Erg or Air Bike

5 Cat/Cows

3 Sandbag Deadlifts

25ft Sled Push

25ft Sled Pull

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

5-15-20-25….

Calorie Bike Erg (Or Air Bike)

Sandbag Carry (70/50) (yards) (OR Kettlebell Front Rack Carry (2×35/25))

-Rest 3:00-

AMRAP 12:00

10-15-20-25….

Calorie Ski (Or Row)

Sled Push (45+25/25) (yards) (Or SIngle Dumbbell Walking Lunge (25/15))

Womens Calories: 4-8-12-16-20…