Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warm Up

-into-

8:00 AMRAP

10 Deadbugs

10 Cossack Squats

10 Kip Swings

3 Broad Jumps

3 Front Squats (build in weight)

Front Squat (5 sets:
3 Front Squat (75-80%)
-Complete a set every 2:00-)

Metcon (3 Rounds for time)

Every 5:00 (3 sets)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

8 Burpee Broad Jump (3’)

8 Toes to Bar

-Second set: Perform 8 V-Ups instead of Toes to Bar