04/04/2022

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Agility warmup (No Measure)

10m Knee Pulls

10m Ankle Pulls

10m High Kicks

10m High Knees

10m High Skips

10m Sprint

10m Back Pedal

20m Shuttle

Warm-up (No Measure)

5 Jump Drops

5 Vertical Jumps

Metcon

A: Metcon (Weight)

10 min EMOM

5 Weighted Jumps

B: Metcon (No Measure)

4 x 5-10-15-10-5m Forward/Back Shuttle

*rest as needed

Weightlifting

Hip Flow with Plate (No Measure)

Squat with plate

RBM moving around to reach corners

Ankle mobilization

Lift plate and hold

Warm-up (No Measure)

12 Squats

12 Ring Rows

12 Squats

30s Active Hang

Back Squat (4 x 9)

Gymnastics

Pullup Progressions (4 x 6)

Ring Rows

Assisted Pullups

Pullups

Chest to Bar Pullups

Cool Down