Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*

2 sets:

10 Banded Good Mornings

15 Banded Pull Aparts

-into-

8:00 AMRAP

30-second Row (build in pace)

5 GHD to Parallel

8 Hand Release Knee Push Ups

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

16/13 Calorie Row

16 Deficit Push Ups (4in/2in)

16 GHD’s + 6in Riser