The MVMT LAB – Pre-Teen (9-13)
Warm-up
1000m Bike Erg
-into-
3 Sets
5 Push Ups
10 Squats
15 PVC High Pulls
* Substitute 500m Row, 500m Ski, 30 cal Air Bike, or 400m Run for the Bike Erg as needed.
Skill
Seated Dumbbell Press
Start by reviewing proper form. Then have athletes perform 3-4 sets of presses, beginning with light weight, and building to workout weight.
Metcon (Time)
400m Run
-into-
5 Rounds
5 Pull Ups
10 Seated DB Press
20 Jump Squats
-into-
400m Run