Open Gym Strength and Conditioning – Teens

Warm-up

2:00 Machine

-into

8:00 AMRAP

10 Roll and Reach

10 Cossack Squats

5 Kip Swings

3 inch worms

5 Back Squats (empty bar – build in weight)

Back Squat (6 sets x 2 Back Squats (75%)
-Complete a set every 1:30-

)

Metcon (2 Rounds for time)

2 sets:

3 Rounds

12 Wall Balls (20/14)

8 Pull Ups

2 Wall Walks

-rest 3:00 between sets