09/14/2020

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

6 Inch Worms

12 Squats

6 Up-Downs

12 Lunges

12 Squats

5-10 Front Squats

Weightlifting

Front Squat (4 x 8)

Gymnastics

Hollow Body Progressions (4 x 25)

Dead Bugs

Tuck Hollow Hold

Tuck Hollow Rocks

Straddle Hollow Hold

Straddle Hollow Rocks

Hollow Hold

Hollow Rocks

Metcon

Metcon (Time)

3 Rounds

400m Row

30 Jumping Lunges

10 Burpees

Cool Down

Stretch – Hip Circuit

Lizard

Samson

Half Front Split

Pigeon