Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warmup

-into-

6 min AMRAP

30 sec machine

3 Squat Cleans (empty bar – build across)

Metcon (Time)

Teams of 3

3 Rounds

24/18 Cal Bike, Row, or Ski*

21 Cleans (95/65)**

*Each partner takes a machine and completes all calories for that round. Partners cannot repeat a machine in later rounds. All machines working at the same time.

**Reps are split between partners. Conga-style – 1 rep at a time.

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