Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Row

-into-

3 sets:

3 Inch Worms

10 Banded Pass Throughs

10 Deadbugs

5 Shoulder Press (empty bar)

Shoulder Press (Build up to a Heavy Shoulder Press
10-12 minutes)

Metcon (3 Rounds for time)

“Rowling”

3 sets (each/1:1)

10 rounds

100m Rowling

+1 Bench Press (115/75) for every meter over or under 100m (5 rep limit)