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06/10/2020

9
Jun

06/10/2020

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)

4 Bootstrap Squats

12 Ring Rows

12 Squats

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Scap Pullups

12 Overhead Squats

5-10 Overhead Squats

Weightlifting

Overhead Squat (4 x 10)

Gymnastics

Pull-ups (4 x 6)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

20 Wall Balls 20/14

500m Row