07/29/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

12 Squats

6 Inch Worms

6 Glide Throughs

12 Squats

6 Up Downs

5 Count Toes to Bar Drill + 3 Toes to Bar

Back Squat warmup with bar

Weightlifting

Back Squat (4 x 7)

Gymnastics

Toes to Bar Progressions (4 x 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 (Time)

4 Rounds

10 Cal Row

10 Toes to Bar

10 Burpees over the Rower

Cool Down

Chest Openers (30s each side)