Open Gym Strength and Conditioning – Teens

Warm-up

2 sets

10 Banded Fire Hydrants (each)

10 Banded Kick Backs (each)

10 Banded Glute Bridges

-into-

6:00 AMRAP

30-second Air Bike (build up in pace)

5 Deadlifts (empty bar- build across sets)

5 Updowns to Seal Pose

4 Box Step Ups

Deadlift (5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (2 Rounds for reps)

2 sets:

2 Rounds

1:00 Max Calorie Air Bike

1:00 Max Burpee Box Get Over (24/20)

-rest 2:00 between sets-