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07/29/2022

28
Jul

07/29/2022

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 Lunges with Samson + Lizard

24 Steps Heel March

6 Dive Bombers

12 Lunges

12 Good Mornings

3 Wall Walks

Deadlift warmup with bar

Weightlifting

Deadlift (4 x 9)

Gymnastics

Handstand Skill (4 x 60s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (No Measure)

11 min AMRAP

15 Kettlebell Swings

15 Kettlebell Front Rack Lunges

250m Row