01/19/2022

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)

12 Lunges with Samson + Lizard

6 Inch Worms

12 Good Mornings

3 Wall Walks

12 Good Mornings

Deadlift warmup with bar

Weightlifting

Deadlift (4 x 8)

Gymnastics

Push-ups (4 x 7)

Metcon

Metcon (3 Rounds for distance)

3 Rounds

2 min AMRAP/2 min rest

12 Weighted Box Step Overs

AMRAP Row

Cool Down

Straddle Stretch (30s each position)

Right – Middle – Left – Middle