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

Warm-up

5 Sets

5 Cal Ski or Row

10 Punter Kicks

10 Air Squats

10 RDL’s (unweighted, single leg 5/5)

Skill

Kettlebell deadlift

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP( If you finish the ladder go backwards)

100m run

5 goblet squats

20 kettlebell deadlifts

100m run

10 goblet squats

15 kettlebell deadlifts

100m run

15 goblet squats

10 kettlebell deadlifts

100m run

20 goblet squats

5 kettlebell deadlifts

100m run