07/10/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

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

6 Dive Bombers

12/12 Arch Hollow Rolls

6 Inch Worms

12 Squats

6 Up Downs

Front Squat warmup with barbell

Weightlifting

Front Squat (4 x 7)

Gymnastics

Hollow Body Progressions (4 x 30)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (Time)

4 Rounds

15 Thrusters 95/63

15 Burpees over the Bar

1 min Rest

Cool Down

Chest Openers (30s each arm)

Standing Quad Stretch (30s each leg)