Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Air Bike

-into-

8:00 AMRAP

10 Banded Good Mornings

10 Box Step Ups

10 Deadbug

10 Russian Kettlebell Swings (light)

5 Deadlifts (empty bar-build across sets)

Deadlift (Build up to a Heavy Deadlift
10-12 minutes)

Metcon (Time)

42 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

30 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

18 Kettlebell Swings (35/26)

16/13 Calorie Air Bike

(KG conv: 16/12 KB)