Open Gym Strength and Conditioning – Teens

Warm-up

Banded 7s

-into-

8:00 AMRAP

30-second Row

5 Half Kneeling Single Arm Dumbbell Strict Press (each)

10 Alt. V-Ups

10 Bird Dogs

5 Downward Dog to Upward Dog

Deadstop Shoulder Press

6 sets

3 Dead-Stop Shoulder Press (Build in weight)

Metcon (Time)

3 Rounds

35/28 Calorie Row

20 Strict Sit Ups