Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Jog

-into-

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Bird Dogs

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

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

)

Metcon (Time)

10 Power Cleans (75/55)

200m Run

8 Power Cleans (95/65)

200m Run

6 Power Cleans (115/80)

200m Run

4 Power Cleans (135/95)

200m Run

2 Power Cleans (155/105)

200m Run