10/21/2020

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)

24 Steps Heel March

12 Jumping Ring Dips

12 Glide Throughs

12 Good Mornings

30s Ring Support Hold

5 Count Toes to Bar Drill + 3 Toes to Bar

Weightlifting

Deadlift (4 x 7)

Gymnastics

Ring Dips (4 x 6)

Metcon

Metcon (Time)

7 Rounds

7 Cal Row

7 Toes to Bar

7 Burpees

Cool Down

Straddle Stretch (30s each)

Right – Middle – Left – Middle