Open Gym Strength and Conditioning – Teens

Warm-up

8:00 AMRAP

30-second Jump Rope

5 Up Downs over Line

10 Suitcase Deadlifts (each)

10 Glute Bridges

5 Downward dog to Upward Dog Transition

Deadstop Deadlift (Deadstop Deadlift 1×3
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes)

Metcon (AMRAP – Reps)

10 Sets

45-seconds On/15-seconds off

8 Dumbbell Power Cleans (35s/25s)

Max Burpee over Dumbbells

(KG conv: 15/10 DBs)