Open Gym Strength and Conditioning – Teens

Warm-up

10 yd walk on toes

10 yd walk on toes backwards

10 yd walk on heels

10 yd walk – feet turned out

10 yd walk – feet turned in

10 yd lunge walk – arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

-into-

3 sets:

3 Kip Swings

3 Inch Worms

2 Low Ring Muscle Ups Or Bar

5 Dynamic Squat Stretch

Metcon (Time)

10 Rounds

200m Run

5 Burpee Pull Ups