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

Warm-up

Agility Course (8-10 AMRAP)

Agility Ladder- Sideways

Lateral Parallette Hops (Right foot leading)

Zig Zag Side Shuffles through cones

Lateral Parallette Hops (Left food leading)

Forward Sprint (Grab ball out of bucket)

Backwards Sprint (Drop ball in basket)

Skill

Goblet Squats

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP with a partner

500M Row

11 Goblet Squats

11 Situps

Rest 2 Minutes

9 Minute AMRAP

11 Box Jumps

11 Pushups

20 Alt Jack Knifes