Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7s

-into-

8:00 AMRAP

5 Up Downs

10 Single Arm Dumbbell Bench (each)

10 Walking Lunges

5 Sit Ups

Pause Bench Press (Build up to a Heavy 2-rep Pause Bench Press (2-3 second pause at bottom)
15:00)

*2-3 second pause at the bottom*

Metcon (4 Rounds for reps)

4 sets:

1:00 Max Burpees

1:00 Max Abmat Sit Ups

1:00 Max Walking Lunge Steps

1:00 Rest