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

Warm-up

10 yd walk on toes

10 yd walk to toes backwards

10 yd walk on heels

10 yd walk feet turned out

10 yd walk feet turned in

10 yd lunge walk-arms locked out overhead

10 yd lunge walk – torso twist towards forward leg

10 yd butt kickers

10 yd high knees

10 yd bear crawl forward

10 yd bear crawl backward

Skill

Jump Rope:

Working on single unders, single under crossover

Metcon (Distance)

5 rounds

3:00 run

1:00 walk

Intervals should be close to same distance each time. We want a steady pace