Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Activation

-into-

8:00 AMRAP

30-second Air Bike

5 Russian Kettlebell Swings

5 PVC Around the Worlds (each direction)

3 Tempo Front Squat (empty bar)

Tempo Front Squats (10 sets
3 Tempo Front Squat (60-70%)
-rest 60-90 between sets-)

3 Tempo Front Squats x 5 sets @70% of 1RM

*Tempo = 3 second negative and 1 second standing (contraction) portion

* Rest as needed between sets *

Metcon (Time)

5 Rounds

15/12 Calorie Air Bike

20 Kettlebell Swings (35/25)