Open Gym Strength and Conditioning – Teens

Warm-up

2 sets

30 Single Unders

10 Cossack Squats

-into-

3 sets:

5 Inch Worms

2x50ft Shuttle Runs

3 Front Squats (empty bar – build across sets)

5 Up downs

Front Squat (10-12 minutes to establish a Heavy Single Front Squat)

Metcon (5 Rounds for time)

2x800m Run

-rest 2:00 after each set-

-into-

3 Sets:

15 Pull Ups

30 Push ups

50 Air Squats

-rest 2:00 between sets-