08/20/2018

Classic Fitness – Kids Fit – 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)

10 Squats

10 Ring Rows

10 Squats

10 Glide Throughs

10 Back Squats with barbell

5 Jumping Pullups

Weightlifting

Back Squat (4 x 10)

Gymnastics

Pull-ups (4 x 1 @ 50X12)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

20 Wall Balls

5 Pullups

Cool Down

Cool Down Stretch #1 (30s each position, repeat on opposite side)

Samson with lat stretch

Lizard

Pigeon

Down Dog