Open Gym Strength and Conditioning – Teens

Warm-up

2 sets:

10 Roll And Reach

10 Iron Cross

10 Scorpions

10 Dynamic Squat Stretches

-into-

3 sets

:30 sec Row

4 Box Jumps

:30 Jump Rope

5 Deadlifts (empty bar – build across sets)

Deadlift (5 Deadlifts x 5 sets @75% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *)

Metcon (8 Rounds for time)

2 Rounds:

At 0:00

45 Double Unders

12/10 Calorie Row

At 2:00

12/10 Calorie Row

45 Double Unders

At 4:00

12/10 Calorie Row

12 Box Jump Overs (24/20)

At 6:00

12 Box Jump Overs (24/20)

12/10 Calorie Row

Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.