10/05/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

7’s Rowing Warmup (No Measure)

7 Strokes Hips Only

7 Strokes Hips and Arms

7 Strokes Legs Only

7 Strokes Legs and Hips

21 Full Strokes

Warm-up (No Measure)

10-10-10 Y-T-Ws

12 Glide Throughs

6 Dive Bombers

5 Count Toes to Bar Drill + 3 Toes to Bar

5-10 Press

5-10 Push Press

Weightlifting

Push Press (4 x 6)

Gymnastics

L-Hang Progressions (4 x ME)

Tuck Hang

3s Single Leg Extensions

L-Hang

Med Ball L-Hang

L-Pullups

L-Muscle Ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds

60s Row

60s Toes to Bar

60s Rest

Cool Down

Samson Stretch (60s each leg)