Open Gym Strength and Conditioning – Teens

Warm-up

Crossover Symmetry or Banded 7’s

-into-

8:00 AMRAP

45-second Machine

5 Inch Worms

3 Pike Push Ups

5 Kip Swings

5 Ring Rows

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

3-6-9-12…

Pull ups

-rest 4:00-

For Time

“Erase your reps” (start where you left off and go in reverse)