Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Air Bike

-into-

8:00 AMRAP

10 Cossack Squats

10 Deadbugs

10 Roll and Reach

4 Back Rack Step Back Lunges (empty bar)

Back Rack Step Back Lunges (5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
– Rest 60-90 seconds between sets)

Metcon (Time)

40/32 Calorie Air Bike

80 Strict Sit Ups

40/32 Calorie Air Bike