Thrash Session 31July2012

Still in the field.

Warm Up:
400m Run/500m Row/ 600m Aerodyne or Watt Bike
D.R.O.M.S
10 Samson Stretch (5 each leg)
10 Burpee Broad jump
10 Pull Ups
10 Push Ups
10 Good Mornings
10 Overhead Squats
10 Cats and Dogs
10 Hip Thrusters
10 Pass Throughs
Burgenr Warn Up

Weight Training: Deadlift 3X3X3X3X3X3
First two sets @ 70%, Third and Fourth Set @ 80% , 5th and 6th Set at 90% of 1RM

Or Speed/Endurance Training

Dot Drill
2K Run/Row @ 80%
Rest 2 min
3k Run/Row @ 100%

WOD: 15 Min AMRAP
400m Run
10 Push Jerks
10 Pull Ups

Skill Training: Turkish Get Up
10X10X10 (Do 5 each arm with proper form)

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

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