Open Gym Strength and Conditioning – Teens

Warm-up

3 Rounds

20 Banded Side to Side Step

10 Banded Glute Bridges

10 PVC Pass Throughs

-into-

6:00 Amrap

5 Front Squats (empty bar/slow and controlled)

4 Broad Jumps

5 Push Press (empty bar)

Front Squat + Push Press + Push Jerk (2 Front Squat + 1 Push Press + 1 Push Jerk

– Work up to a heavy in 10-12 minutes -)

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

3 Power Cleans (135/95)

5 Box Jumps (24/20)