Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

25ft Lizard Crawl

10 Dynamic Air Squats

-into-

8:00 AMRAP

10 Cossack Squats

10 Box Step Ups

5 Back Squat (Build in weight)

10 Deadbugs

Back Squat (5 sets x 5 Back Squats (80%)
-Complete a set every 2:15-)

Metcon (Time)

Teams of 2

80 Wall Balls (14/10)

15 Synchro Line Facing Burpees

60 Wall Balls (14/10)

10 Synchro Line Facing Burpees

40 Wall Balls (14/10)

5 Synchro Line Facing Burpees