3
Apr
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