Open Gym Strength and Conditioning – Pre Teens (8-12)

Warm-up

4 mins of Rowing

3 mins of Bike Erg

2 mins of Ski

1 min of Push ups

Skill

Push Jerk + Split Jerk

(2+1)

-We are working on going from a Push Jerk(Dip,Drive,Dip) into a Split Jerk.

-We will add a slight amount of weight and take these from the rack

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

30/25 Cal Assault Bike

Max Burpees

Rest 2:00

7 Min AMRAP

30 Burpees

Max Cal Assault Bike

*Cals can be adjusted as needed. We want steady pace on the beginning parts of both workouts.