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

Warm up

5 Mins Bike

into 3 Rounds

10 PVC Thrusters

10 PVC High Pulls

10 Leg Raises

Skill

Rope Climbs

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

Teams of 2

20 Thrusters

10 Zombie Climbs(1 Rope climb=2 Zombie Climbs)

10 Cal Assault Bike

-All movements can be split as desired.

-Thruster weight should be the same for both partners.

-Rope Climbs can be scaled as needed.