Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

10 Glute Bridges

10 Deadbugs

10 Bird Dogs

5 Roll and Reach

5 Deadlifts (empty bar – build across sets)

Deadlift (6 sets x 2 Deadlifts (80%)
-Every 1:30-)

Metcon (AMRAP – Rounds and Reps)

3 sets:

5:00 AMRAP

3x50ft Shuttle Runs

8 Pull-ups

3x50ft Shuttle Runs

10 V-ups

-Rest 3:00 between sets-

-One shuttle run = 25 feet down + 25 feet back. Each full shuttle run of 50 feet counts as one rep in score.