Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7’s

-into-

8:00 AMRAP

30-second Air Bike

10 Single Arm Dumbbell Bench (each)

10 Deadbugs

10 RIng Rows

3 Inch Worms

Metcon (Time)

5 Rounds (each)

P1: 15 Dumbbell Bench Press (35s/25s)

P2: 12/10 Calorie Air Bike

-straight into-

3:00 AMRAP

Max Bar Muscle-ups (Or Kipping Chest to Bar) in the remaining time between partners

Metcon (AMRAP – Reps)

3:00 AMRAP

Max Bar Muscle Ups

*This section is just for scoring the Bar Muscle Ups*