Open Gym Strength and Conditioning – Teens

Tempo Bench Press

Bench Press:

3 Tempo Bench Press x 5 sets @70% of 1RM

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

* Rest as needed between sets *

Warm-up

Banded 7’s

-into-

8:00 AMRAP

10 Walking Lunge Steps

10 Alternating V-Ups

3 Tempo Bench Press (empty bar)

5 Scap Pull-ups

10 Single Arm Dumbbell Upright Row (each)

Metcon (Time)

13-11-9-7-5

Push Up + Renegade Row (35s/25s)

-50ft Single Dumbbell Walking Lunge (35/25) after each set of Push Ups + Renegade Row