November 13, 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: 3-3-3 (70/80/90)

C. Conditioning: METCON

4 RFT:

  • 6 x Overhead Squats (95/65)
  • 8 x Toes-to-bar
  • Run 400 meters
  • 1 x Rope Ascent to 15″
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