Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7’s

-into-

8:00 AMRAP

30-second Jump Rope

10 Single Arm Alternating Dumbbell Bench Press

10 Deadbugs

5 Pike Push Ups

Pause Bench Press (Pause Bench Press 1×3
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
-12:00-15:00 minutes-)

*2-3 second pause at the bottom*

Metcon (Time)

100m Run

8 Strict Handstand Push Ups

200m Run

16 Handstand Push Ups

300m Run

24 Push Ups

300m Run

16 Handstand Push Ups

200m Run

8 Strict Handstand Push Ups

100m Run