Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warm Up

-into-

8:00 Amrap

30-Second Air Bike

5 Ring Rows

5 Back Squats (build-in weight)

10 Bird Dogs

5 Roll and Reach

Back Squat (Back Squat:
– Establish a 4 RM for the day.

)

Metcon (AMRAP – Rounds and Reps)

3-person team

16:00 AMRAP

Partner 1: 10 Deadlifts (135/95)

Partner 2: 8 Pull-ups

Partner 3: 6-8-10-12-14-16… Calorie Air Bike

*Partners will all complete their station and then transition to the next station

**The Air Bike calories will increase each time all partners have completed a round. Female calories: 5-7-8-9-11-13…