Open Gym Strength and Conditioning – Teens

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate

2 sets

10 Dynamic Squat Stretches

10 Cossack Squats

-into-

8:00 AMRAP

30-second Jump Rope

10 Alternating V-Ups

5 Back Squats (build across sets)

5 Single Arm Dumbbell Bench Press (each)

Metcon (5 Rounds for time)

Every 3:00 (5 sets)

60 Double Unders

10 Bench Press (95/65)

Back Squat (Build up to a Heavy Back Squat
12-15 minutes)