2October2012 Thrash Session

I hope everyone is as rested as I am! I have been taking Lurong Living and it has been working very well! Anyways I am sure you are chomping at the bits to rock out on a work out.

Here is a little picture on attitude I know you have seen : )!

It's all about your attitude!


Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Frankenstein Walks
10 Heel to Butt
10 Caterpillars
10 Scorpions
10 Supermans
10 Hip Thrusters

Weight Training: Deadlift 5X5X3X3X1
5 @ 70% of 1RM
5 @ 75% of 1RM
3 @ 80% of 1RM
3 @ 85% of 1RM
1 @ 90% of 1RM

Work Out: 5 rounds
200m Sprint
20 Burpees
30 Lunges with weight overhead

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

POST WOD MEAL
POST WOD PROTEIN
POST WOD LURONG LIVING

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