Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s Warm Up

-into-

3 sets:

5 Kip Swings

3 Low Ring Transitions

5 Pike Push Ups

5 Russian Kettlebell Swings (light)

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
“Nate”

20 min AMRAP

2 Muscle Ups

4 Handstand Push-ups

8 Kettlebell Swings (53/35)