Open Gym Strength and Conditioning – Teens

Warm-up

10:00 AMRAP

1:00 Machine

10 Cossack Squats

4 Inchworms

6 Step Back lunges

8 Single Arm Dumbbell Bench (each)

Metcon (2 Rounds for time)

3 Rounds

100ft Single Dumbbell Walking Lunge (25/15)

30 Dumbbell Bench Press (25s/15s)

-rest 5:00-

3 Rounds

50ft Double Dumbbell Walking Lunge (35s/25s)

15 Dumbbell Bench Press (35s/25s)

(KG conv: 10/7.5 for part A, 15/10 for part B)