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

Warm-up

3 Rounds

5 Cal Assault Bike

10 Body Weight Good mornings

10 Push Ups

Skill

Deadlift

We are going to build to our working weight. We want a flat back and let the hips and shoulders rise at the same time.

Metcon (Time)

Teams of 2

5 sets (Each/1:1)

10/8 Cal Assault Bike

10 Dumbbell Push Press

10 Dumbbell Deadlifts

-We are looking at quick-time domains on these. DB Press’ should be unbroken and fast

-Deadlift should be no more than 2 sets each round