09/02/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Double Under Progressions (No Measure)

Rope Jumps

1 Double Under + 3 Rope Jumps

1 Double Under + 2 Rope Jumps

1 Double Under + 1 Rope Jump

Double/Triple Under Practice

Warm-up (No Measure)

12 Wall Squats

6 Inch Worms

12 Squats

6 Up Downs

Front Squat warmup with bar

Weightlifting

Front Squat (4 x 9)

Gymnastics

Hollow Body Progressions (4 x 20)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Wall Balls 20/14

10 Burpees

30 Double Unders

Cool Down

Standing Quad Stretch (60s each side)