Open Gym Strength and Conditioning – Teens

Warm-up

3 sets:

30 sec Row (easy pace)

20 sec Row (mod pace)

10 sec Row (hard pace)

5 GHD’s to parallel (focus on leg extension)

10 Single Arm Dumbbell Shoulder Press (each)

Shoulder Press (Establish a 10RM in 10-12 minutes
)

* During build sets, don’t hit more than 5 reps at a time until the final 10-rep attempt*

Metcon (AMRAP – Reps)

Teams of 2

12:00 Amrap

5 rounds (each)

Partner 1: 15/12 Calorie Row

Partner 2: 15 V-Ups

-into-

Max Rope Climbs in the remaining time.