December 19, 2013 Training Session

Thu

Strength and Conditioning Training Sessions: 0500 and 1700

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: None

C. Conditioning:

“12 Days of Christmas”

  • 1 x Air Squat
  • 2 x Back Squats (95/65)
  • 3 x Push Press (95/65)
  • 4 x Front Squats (95/65)
  • 5 x Power Clean (95/65)
  • 6 x Bent-over Row (95/65)
  • 7 x Deadlift (95/65)
  • 8 x Toes-to-bar
  • 9 x Hand-release push-ups
  • 10 x Hollow rocks
  • 11 x Burpees
  • 12 x Wallballs (20/14)

Note: Sequence of movements is performed just like the song: http://www.youtube.com/watch?v=qyMOaROAz9I

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