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07/13/2021

12
Jul

07/13/2021

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)

12 Good Mornings

6 Inch Worms

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Jumping Good Mornings

6 Up Downs

Overhead Squat warmup with bar

Weightlifting

Overhead Squat (4 x 8)

Gymnastics

Hollow Rocks (4 x 40)

Metcon

Metcon (No Measure)

12 min EMOM

16 Kettlebell Swings 53/35

8 Burpee Box Jumps 24/20

8 Cal Row