09/23/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Warm-up (No Measure)

3 min Air Bike

12-12-12 Y-T-Ws

12 Glide Throughs

6 Dive Bombers

30s Active Hang

5 Count Toes to Bar Drill + 3 Toes to Bar

Press warmup with bar

Push Press warmup with bar

Weightlifting

Push Press (4 x 7)

Gymnastics

L-Hang Progressions (30s or 10 reps)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (Time)

4 Rounds

16 Cal Air Bike

8 Toes to Bar

Cool Down

Banded Shoulder Circuit (60s each leg)

Lat Stretch

Cross Body Shoulder Stretch

Chest Opener