01/08/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing Pause Drill (No Measure)

10-20 Strokes pausing at catch and release

– focus on position at each pause

10-20 Strokes pausing at release only

– focus on position, slow relaxed return and smooth drive

10-20 Full Strokes

Warm-up (No Measure)

30s RBM

12 Squats

6 Inch Worms

12 Squats

6 Dive Bombers

12 Squats

Front Squat warmup with bar

Weightlifting

Front Squat (4 x 10)

Gymnastics

Hollow Body Progressions (4 x 15)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (Time)

5 Rounds

12 Thrusters 95/63

24 Cal Row