Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

25ft Lizard Crawl

10 Dynamic Air Squats

-into-

8:00 AMRAP

30-second Jump Rope

5 Single Arm Dumbbell Shoulder Press (each)

10 Deadbugs

5 Back Squat (Build in weight)

Back Squat (4 sets x 4 Back Squats (85%)
-Complete a set every 2:30-)

Metcon (2 Rounds for time)

2 Sets:

3 Rounds

12 Single Arm Dumbbell Thrusters (6/6) (35/25)

50ft Single Dumbbell Walking Lunge (35/25)

30 Double Unders

-rest 3:00 between sets-