So today’s Thrash Session is not going to be fun! Why? More BURPEES! Booo! Anyways, if you work on your weaknesses they will soon become your strength.

Warm Up:
600m Run/750m Row/1000m Bike
D.R.O.M.S
10 Walking Lunges with a twist
10 Frankenstein Walks
10 Heel to Butt
10 Spider Mans
10 Supermans
Burgener Warm Up

Weight Training: Back Squat 7x5x5x3
7 reps @ 70% of 1RM
5 reps @ 75% of 1RM
5 reps @ 80% of 1RM
3 reps @ 85% of 1RM

Work Out: 22-16-10
KB Snatches
Burpees
Air Squats

Yesterday’s Make Up Workout!
You can break it up any way that you see fit! BOOM!
1 Round
800m Run
100 Push Ups
200 Sit Ups
100 Box Jumps
800m Run

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