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

Warm-up

4 Rounds

150m Ski

10 PVC Press

10 Pass Throughs

5 Burpees

5 Jumping Lunges(R+L=1)

Skill

Thrusters

-We are going to review the thruster

-We want to use the hip to drive the bar overhead!

Metcon (Time)

800m Run

18 Thrusters

800m Run

15 Thrusters

800m Run

12 Thrusters

This is a cardio heavy workout! Smart pacing on the runs and smart sets on thrusters. Break the thrusters into manageable sets