01/15/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Warm-up (No Measure)

60s Hips only Rowing

12 Squats

6 Inch Worms

60s Hips and Arms Rowing

12 Squats

12 Jumping Ring Dips

60s Row

12 Squats

30s Ring Support Hold

60s Row

Back Squat warmup with bar

Weightlifting

Back Squat (4 x 9)

Gymnastics

Ring Dip Progressions (4 x 8)

Low Ring Dips (feet flat)

Low Ring Dips (legs extended)

Assisted Ring Dips

Ring Dips

Ring Dips (x2)

Metcon

Metcon (AMRAP – Reps)

14 min AMRAP

8-10-12-14-16…

Pushups

Cal Row

Cool Down