Thrash Session 22August2012

So I think I am actually going to catch up on the Thrash Sessions! I have unfortunately have been sick for the last 5 days so it extended my slight rest period even longer! Anyways enjoy “

Warm Up:
400m Run/500m Row/800m Bike
25 yards high knee
25 yard heel to butt
25 yard frankenstein walk
25 yard karaoke or tapioca(facing both ways)
10 Caterpillars
10 Supermans
10 Cats and Dogs
10 Hip Thrusters

Weight Training:Back Squat 7X5X5X3X1
Set of 7 @ 70%
Set of 5 @ 75%
Set of 5 @ 80%
Set of 3 @ 90%
Set of 1 @ 95%

Work Out: “300”
25 Pull Ups
50 Dead Lifts 135lb men /95lb women
50 Push Ups
50 Box Jumps 24in box men/ 20in box Women
50 Floor Wipers 135lb men/ 95lb women
50 Kettlebell Cleans 35lb men/26lb women
25 Pull Ups

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Roll out with lacrosse ball or foam roller.
Ice down sore joints

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