Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

1:00 MAchine

10 Roll and Reach

10 Bird Dogs

3 Deadlifts (empty bar – build across sets)

5 Sumo Deadlift High Pull (kettlebell)

5 Pike Push Ups

Deadlift (Deadlift for load:
#1: 10 reps @ 60%
#2: 3 reps @ 70%
#3: 3 reps @ 80%
#4: 3 reps @ 90%)

Metcon (Time)

3-6-9-12-15-12-9-6-3

Push Ups

Sumo Deadlift High Pull (65/45)

V-Ups