Open Gym Strength and Conditioning – Teens

Warm-up

3:00 Machine

-into-

Every minute (7:00)

2 Sandbag Deadlifts (lights) (or DB Deadlifts)

4 Box Step Ups

6 Up Downs

-Adjust so athletes finish under 50 seconds

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 30 Minutes

300’ Sandbag Carry (70/50) (Or Dumbbell Front Rack Carry 35s/25s)

40/32 Calorie Row

300’ Synchro Lunge Walk