Thrash Session 14August2012

So I hope everyone enjoyed my show! T-Shirts will be available next week! This is the only place to get @ TalonWSmith T-Shirts! Anyways here is the warm up and the work outs to prepare for the upcoming missions!

Warm Up:

800M Run/ 1000m Row/1200m Bike

D.R.O.M.S

2 Rounds

25 yard Walking Lunges

25 Burpee Broad Jump

25 yard Karoke/Tapioca

10 PVC Pass Throughs

10 OverHead Squats

Burgener Warm Up

Weight Training: Hang Cleans 6x6X6X6
Sets of 6 @ 85% of 1RM
Sets of 6 @ 90% of 1RM
Sets of 6 @ 95% of 1RM
Sets of 6 @ 98% of 1Rm

Do it!

Work Out:
12 min AMRAp
400m Run/500m Row
12 Push Press @ 75% of 1RM
10 Toes to Bar

Cool Down:

400m Run or Row

Static Stretching

Roll out on foam roller or lacrosse ball

Ice Down Sore Joints!

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