Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

1:00 Ski

5 Deadlifts (empty bar – build across)

1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows)

10 V-Ups

Metcon (Time)

30 Deadlift (135/95)

1 Rope Climb (Or 3 Strict Pull Ups)

25/20 Calorie Ski Erg (Or Row)

1 Rope Climbs (Or 3 Strict Pull Ups)

20 GHD Sit-ups (Or V-Ups)

1 Rope Climb (Or 3 Strict Pull Ups)

20 GHD Sit-ups (Or V-Ups)

1 Rope Climb (Or 3 Strict Pull Ups)

25/20 Calorie Ski Erg (Or Row)

1 Rope Climbs (Or 3 Strict Pull Ups)

30 Deadlift (135/95)