Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

45-Second Row

10 Ring Rows

10 Single Dumbbell Shoulder Press (each)

Metcon (5 Rounds for time)

5 sets:

16/14 Calorie Row

12 Pull-ups

6 Strict Handstand Push Ups (Or 9 Handstand Push ups)

-rest 1:1 between sets-