Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

45-second Row

10 Deadbugs

10 Cossack Squats

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

Deadlift (6 sets x 6 Deadlifts (75%)
-Complete a set every 2:00-)

Metcon (Time)

21-15-9-6

Calorie Row

Hang Squat Cleans (65/45)

Women’s calories: 15-12-8-4