Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Pass Throughs

10 Dynamic Squat Stretches

-into-

8:00 AMRAP

30-second Row

25ft Lizard Crawl

2 Snatch Grip Push Press (empty bar)

3 Ovehead Squats (empty bar)

2 Zombie Climbs (Or 5 Ring Rows)

Overhead Squat (5 sets x 2 Overhead Squats (Build in weight)
-complete one set every 2:00-)

Metcon (3 Rounds for time)

3 sets (Every 7:00)

1 Rope Climb (Or 5 Strict Pull Ups)

-straight Into-

3 Rounds

8 Overhead Squats (75/55)

10/8 Calorie Row