4094 Saturday 5/17/2025

307 ATHLETE SUMMER YOUTH COURSES

VARSITY - STRENGTH & SPORTS PERFORMANCE
AGES 12-14
M/W | 2:00-3:00PM

JR VARSITY - STRENGTH & SPORTS PERFORMANCE
AGES 8-11
M/W | 4:30-5:30PM

BJJ VARSITY - SELF DEFENSE & JIU JITSU
AGES 13-16
TU/TH | 5:30-6:30PM

BJJ BULLYPROOF - SELF DEFENSE & JIU JITSU
AGES 9-12
SAT | 8:30-9:00AM

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A
20/15 cal ride
10 air squats
15/10 cal ski
10 pull-ups
10/8 cal row
10 empty barbell jumping squats

B
20 Rep sqaut of choice*
* Choose a squat variation of choice (overhead, front, back, box, safety bar) and go as heavy as possible for a set of 20. The last rep of the set should a 10/10 on RPE(rate of perceived exertion)

C
“Invisible Lat Syndrome”

3 minute amrap
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

Rest 1 min

7 minute amrap
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

Rest 1 min

For time
30/24 cal ski
50 deadlifts 275/185*
70 bar facing burpees

*Double overhand hook grip, no mixed grip

Flow:
Partners will share the work for each movement. The goal for the first amrap is to be in the set of deadlifts. The goal for the second amrap is to be in the bar facing burpees. Restart from the beginning after each amrap, with the final set being for time.