Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Banded Pull Aparts

10 Banded Curls

10 PVC Pass Throughs

-into-

3 sets:

:30 sec Bike Erg

5 Step Back Lunges (each leg)

5 Up-Downs

3 Hang DB Snatches (each side)

3 Inch Worms

Metcon (4 Rounds for time)

4 sets

14 Pull Ups

50ft Single Dumbbell Walking Lunge (35/25)

12 Single Arm Alternating Devil’s Press (35/25)

50ft Single Dumbbell Walking Lunge (35/25)

-rest 1:1 between sets-