Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7’s

-into-

8:00 AMRAP

1:00 Row

10 Deadbugs

5 Bench Press (empty bar)

10 Ring Rows

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

Metcon (Time)

Teams of 2

Men: 40-32-24-16-8 Calorie Row

Women: 32-24-16-12-6 Calorie Row

-1:1 on sets –