01/29/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Glide Throughs

6 Dive Bombers

12 Lat Pulls

6 Pike Pushups

5 Count Toes to Bar Drill + 3 Toes to Bar

Press + Push Press warmup with bar

Weightlifting

Push Press (4 x 8)

Gymnastics

L-Hang Progressions (4 x 24s or 8 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3 min AMRAP/1 min Rest

10 Toes to Bar

10 Shoulder to Overhead 95/63

AMRAP Row

Cool Down