Open Gym Strength and Conditioning – Teens

Warm-up

8 min AMRAP

15 sec Assault Bike (arms)

15 sec Assault BIke (legs)

4 D-Ball Squats

50 ft Bear Crawl

4 D-Ball Slams

Metcon (3 Rounds for time)

3 sets:

15/12 Assault Bike

10 Dumbbell Squats

100ft Bear Crawl

15 Abmat Sit ups

-1:1 rest between sets-

Snatch (Snatch 10×1
)

For 5 minutes: Complete 1 Squat Snatch every 30 seconds (Light)