10/12/2020

Classic Fitness – Youth Strength and Conditioning – Teens

Warm-up

Rowing warmup #2 (No Measure)

10 strokes “Top Half” Legs

10 strokes Legs only

10 strokes Legs + Hips

30 strokes

Warm-up (No Measure)

12 Pass Throughs

3-3-3-3 Overhead Squats

12 Ring Rows

12 Glide Throughs

12 Overhead Squats

12 Scap Pullups

5-10 Overhead Squats

Weightlifting

Overhead Squat (4 x 6)

Gymnastics

Pull-ups (4 x ME)

Metcon

Metcon (Time)

4 Rounds

400m Row

12 Overhead Squats

12 Pullups

Cool Down

Hip Circuit (static) (15s each)

Lizard

Samson

Half Front Split

Pigeon