09/28/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Warm-up (No Measure)

3 min Air Bike

20 Steps Heel March

3 Wall Walks

10 Good Mornings

3 Wall Walks/5 Kick Ups

10 Jumping Good Mornings

5 Pike Pushups

Deadlift warmup with bar

Weightlifting

Deadlift (4 x 7)

Gymnastics

Handstand Skill (4 x 30s)

Plank Holds

Handstand Holds

Shoulder Taps

Hip Taps

Partial Wall Handstand

Freestanding Handstand

Handstand Walk

Metcon

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

9 Handstand Pushups

18 Box Jumps 24/20

9 Cal Air Bike

Cool Down

Standing Quad Stretch (30s each)