Beaverton Strength and Conditioning – Teen Program
A: Metcon (No Measure)
Bike / row sprint x 20s – all out
Rest 2-3 min
5 sets
B: Metcon (AMRAP – Rounds)
Ascending ladder 1-10
Alternate with a partner
KB swing
Goblet sq
Burpee
C: Metcon (AMRAP – Reps)
3 x 8 pull ups