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

Warm-up

Run 400m (or 500m Row)

then

Dynamic Warm up:

Butt Kickers

Karaoke

Lunge with Twist

Cherry Pickers (Skip and drive arm up, like Super Mario)

Skill

Squat Cleans

We are working on full cleans today. Start with PVC then work to bars with some weight

Metcon (AMRAP – Rounds and Reps)

Partner workout!

Partner does 1 FULL round then switch

15 Min AMRAP

5 Squat Cleans

Sprint 100m

10 Hanging Leg Raises

Sprint 100m

1:1 rest with partner

Can sub 5 shuttle runs for each 100m sprint as needed. 1 rep = 50 feet down + 50 feet back.