Open Gym Strength and Conditioning – Teens

Warm-up

Hip Halo Warm Up

-into-

3 sets

30-second Row

3 Wall Ball Squats

3 Wall Ball Push Press

3 Wall Balls

5 Front Squats (Build in weight)

1 Broad Jump (Build in distance)

30-second Single Unders

Front Squat (5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-)

Metcon (3 Rounds for time)

3 sets (Every 6:00)

2 Rounds

15 Wall Balls (14/10)

25 Double Unders

12/10 Calorie Row

25 Double Unders

(KG conv: 6/4 WB)