02/16/2022

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 Squats

6 Inch Worms

12 Good Mornings

12 Squats

6 T-Pushups

12 Good Mornings

Weightlifting

Back Squat (4 x 7)

Gymnastics

Push-ups (4 x 8)

Metcon

Metcon (No Measure)

5 min AMRAP

10-15-20-25-30…

Kettlebell Swings

150m Row

2 min Rest

5 min AMRAP

10-15-20-25-30…

Wall Balls

150m Row

Cool Down

Banded Chest Opener (30s each side)