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

Warm-up

4 Rounds

150m Row

5 Kip Swings

10 Push Ups

15 Punter Kicks

Metcon (Time)

For time:

15 Burpee Box Jump Overs

30/25 Cal Air Bike

30 Sit Ups

15 Pull Ups

30 Sit Ups

30/25 Cal Air Bike

15 Burpee Box Jump Overs

*We want a steady pace across this workout.

Sit Ups – should provide a chance to catch your breath.

Bike – just keep going.

Pull Ups – Smart sets to finish these.