Thrash Session 13September2012

Getting straight into the Work Out because I got a lot of work to do on

Warm Up
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Frankenstein Walk
10 Forward Lunges w/Twist
10 Reverse Lunges W/Twist
5 Pull Ups
10 Push Ups
20 Sit Ups
10 PVC Pass Throughs
10 Whirly Birds

Weight Training:Split Jerk 8X8X8X2
Set of 8 @ 70% of 1RM
Set of 8 @ 75% of 1RM
Set of 8 @ 78% of 1RM
Set of 2 @ 80% of 1RM

WorkOut:13 Min AMRAP
5 Cleans @ 50% of 1RM
10 GHD Sit Ups
20 Double Double Unders

Cool Down:
800m Run/1000m Row/1600m Bike
Static Stretch
Roll Out with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

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