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11/18/2020

18
Nov

11/18/2020

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 Squats

10 Scap Pullups

5 Dive Bombers

10 Squats

10 Glide Throughs

5 Dive Bombers

10 Squats

Press/Push Press warmup with bar

Jerk Footwork

Feet and Hands Jerks

Jerk warmup with bar

Weightlifting

Push Press (4 x 4)

Push Jerk (4 x 3)

Gymnastics

Hollow Rocks (4 x 25)

Metcon

Metcon (No Measure)

For Time

750m Row

35 Thrusters 45/35

15 Pullups

Cool Down

Metcon (No Measure)

Shoulder Opener 30s each side

Lat Stretch 30s each side