October 15, 2012 Training Session

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Overhead Squat: Find 1RM

C. Conditioning: METCON

5 RFT:

  • 10 x box jumps (20”)
  • 10 x wall balls (20/14)
  • 10 x overhead squats (60% of 1RM)
  • 1 x rope ascent to 15’
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