16August2012 Thrash Session

Another busy day today! T-Shirt design is finalized and they will be here from about 7-10 days! There are only 100 available at a time. Anyways

600m Run/750m Row/1000m Bike
10 Caterpillars
10 Scorpions
10 Supermans
10 Mountain Climbers
10 Cats and Dogs
10 Overhead Squats w/PVC pipe
10 PVC Pass Throughs

Burgener Warm Up

Weight Training:Push Press 3X3X1X1X1
Set of 3 @ 85%
Set of 3 @ 90%
Set of 1 @ 95%
Last two sets of 1 @ 100%

Work Out: 15min AMRAP
10 KB Swings (70lb kb men/44lb kb women)
10 Pull Ups
50 Double Unders

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Rollout with foam roller or lacrosse ball
Ice down the soreness

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