Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

7:00 AMRAP

30-second Row (build in pace)

10-second Handstand Hold Hold

5 Shoulder Press (empty bar)

5 Seated Banded Lat Pull Downs

5 Step Back Lunges (each side)

Shoulder Press (3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-

)

Metcon (Time)

Row 400m

25ft Handstand Walk (Or 2 Wall Walks)

Row 600m

50ft Handstand Walk (Or 4 Wall Walks)

Row 800m

25ft Handstand Walk (Or 2 Wall Walks)