19
Jan
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