4050 Friday 4/4/2025

307 ATHLETE YOUTH COURSES

NEXT SESSION: APR 7 - 30

VARSITY - Ages 12-14
MON/WED 3:30pm

JR VARSITY - Ages 8-11
MON/WED 4:30pm

*Membership to LifeTime not required.
Sign up at 307athlete.com

A
Run 3 Laps
20 banded pull aparts
1 min foam roller thorasic stretch
1 min in bottom of squat
Row 500m
then

3 rds with bare bar
3 deadlifts + 3 hang muscle snatch+ 3 behind the neck press

3 rds
3 good mornings + 3 snatch balance + 3 OH squats

3 rds
1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch
(15 min)

B
1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch
*Work to heavy
(15 min)

C
1-12 deadlifts (225/155lb)
12-1 DB shoulder to overhead (50/35lb)
*15 min timecap