Thrash Session 15August2012

Sorry for the delay in new content! I promise some photos and videos are coming very soon! Thank you for your patients love and support! I will hopefully have the t-shirts in a week or so for sale!

Warm up:

800M Run/ 1000m Row/1200m Bike

D.R.O.M.S

25 yard Backwards Walking Lunges w/twist
10 Caterpillars
10 Supermans
10 Cats and Dogs
25 yard Karoke/Tapioca
10 PVC Pass Throughs
10 OverHead Squats

Burgener Warm Up

Weight Training: Back Squat 5X4X4X3X3X1
Sets of 5 @ 75% of 1RM
Sets of 4 @ 80% of 1RM
Sets of 3 @ 90% of 1RM
Sets of 1 @ 95% of 1Rm

Work Out: 5 rounds
10 Deadlift @ 70% of 1Rm
15 Box Jumps
20 Hand Release Push Ups

Cool Down:

400m Run or Row
Static Stretching
Roll out on foam roller or lacrosse ball
Ice Down Sore Joints

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