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

Warm-up

4 Rounds

150m Row

5 PVC Good Mornings

5 Kip Swings

5 PVC Deadlifts

Skill

Kettlebell Swings and Jumping Pull-ups

Metcon (Time)

“Lil’ Helen”

3 rounds

200m Run (or 12 Shuttle Runs)

12 Kettlebell Swings

12 Jumping Pull Ups

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