Open Gym Strength and Conditioning – Teens

Warm Up

8 min AMRAP

10 Heel Toe Rocks

10 Plate Toe Taps (each side)

4 Updowns to Seal Pose + Box Jump Over (practice transition over box)

4 DB Thrusters (light weight – build across)

Deadlift (3 Deadlift x 8 sets @65%
One set every 90 seconds)

Metcon (Time)

5 Rounds

8 Burpee Box Jump Overs (20)

6 Dumbbell Thrusters (35/25)

-Rest 1:1 – work:rest-