Open Gym Strength and Conditioning – Teens

Warm-up

8 min AMRAP

20 sec Row (easy)

20 sec Row (mod)

10 yd sled push (empty)

10 yd sled pull (empty)

5 D-Ball Slams

Metcon (Time)

Teams of 3

4 Rounds

16/12Cal Row Erg

30 yd sled push

10 D-Ball Slams

*Waterfall start: Following partner starts as soon as bike is available

Back Squat

10 Back Squats x 4 sets (50% of 1RM)

-Complete a set Every 2:00-