BCF Main – Teen Old Skool Barbell
Back Squat (5×5)
newer athletes stay at higher volume (8-10 reps)
Skill work
10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc
work on toes to bar, Knees to elbow, hanging knee raises, and v-ups.
Metcon (Time)
3 rounds
10 wallballs
10 t2b/k2e/or v-ups
then 200m medball run
3 rounds
10 jump rope
10 abmat situps