07/23/2019

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12/12 Arm Circles

12 Glide Throughs

12 Squats

12 PVC Press

12 Knee Raises

12 Press

12 Squats

5 Leg Raises

5 Count Toes to Bar Drill

Weightlifting

Shoulder Press (4 x 4)

Gymnastics

Toes to Bar Progressions (4 x 4-6)

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)

12 min AMRAP

20 Cal Row

10 Toes to Bar

20 Wall Balls 20/14