04/19/2021

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)

6 Inch Worms

6 Dive Bombers

6 Up Downs

Press + Push Press warmup with bar

Jerk Footwork

Hands and Feet

Jerk warmup with bar

Weightlifting

Push Press (5 RM)

Gymnastics

Hollow Rocks (4 x ME)

Metcon

Metcon (AMRAP – Reps)

3 Rounds

3 min AMRAP/1 min Rest

500m Row

AMRAP Burpees over the Rower

Cool Down