06/15/2021

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Complete Rowing Warmup (No Measure)

5-10 Legs only strokes

5-10 Legs then Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

4 Bootstrap Squats

12 Squats

12 Glide Throughs

6 Dive Bombers

12 Squats

5 Count Toes to Bar Drill + 3 Toes to Bar

Front Squat warmup with bar

Weightlifting

Front Squat (4 x 10)

Gymnastics

Toes to Bar Progressions (4 x 6-8)

Knee Raises (x2)

Leg Raises

Knee Raises + Negatives

T2B

T2B hold + negative

Horizontal Windshield Wipers

Vertical Windshield Wipers

Around the World

3’s

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

6 Toes to Bar

18 Wall Balls 20/14

250m Row

Cool Down