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

Warm-up

400m jog (or 500m Row or 30/24 cal Bike)

3 Rounds

5 push ups

10 jump squats

20 jump rope singles

Skill

Jump rope and dips

Metcon (Time)

21-15-9

Dips (between two boxes or benches)

Back Squats

***Start with a 250m Row and perform a 250m Row after each set.***