Open Gym Strength and Conditioning – Teens

Warm-up

3 Rounds (each)

Partner Rowling – 100m

*Penalty is over/under number is equal to synchro penalty burpees (max 5 reps each penalty)

-into-

3 min AMRAP

5 world’s greatest stretch (each side)

4 box get overs (practice transition)

Metcon (5 Rounds for time)

Every 6:00 ( 5 sets)

12/10 Calorie Row

8 Burpee Box Jump Over 24/20

10/8 Calorie Row

8 Burpee Box Jump Over 24/20

8/6 Calorie Row