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

Warm-up

4 sets

100m Run (or 6 shuttle runs)

10 Pass Throughs

5 Inch worms with Push Up

10 Air Squats

5 PVC Shoulder Press

* Each shuttle run rep is 25 feet down + 25 feet back.

Skill

Wall Balls over the rig:

Have athletes partner up and practice tossing the wall balls over the rig. Start low and make sure athletes stay light while practicing catching in the air or off the bounce.

Metcon (AMRAP – Rounds and Reps)

12 min Partner AMRAP

12 Wall Ball pass over the rig

12 Kettlebell Swings (split)

12 Kettlebell Deadlifts (split)

100m partner run together (or 6 shuttle runs)