Thrash Session 28August2012

Thrash Session 28August2012
So Laila and I got kick off last night! I had a blast being on the show and Laila was an amazing partner! She did a great job learning and adapting with the time given and I am so proud of what she did. Laila is truly a huge supporter of the military and for me it was an honor playing for Military Children’s Education Coalition.
I appreciate all the well wish and congratulations with my daughter! She has been an absolute blessing in my life. She has taught me a lot and continues to everyday! I just hope I can be a good father for her and will strive to be.
I hope everyone continues to watch and support the show. There are still some really awesome operatives and celebrities that I have a great honor of serving with. So anyways here is the workout for the day.

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Frakenstein Walks
10 Caterpillars with 2 push ups
10 Cats and Dogs
10 Reverse Lunges
20 Double Unders
Burgener Warm Up

Weight Training: Front Squat 5X5X5X5X5
All sets of 5 @ 75% of 1RM

WorkOut: 18 min AMRAP
500m Row MAX EFFORT
5 Pull Ups
20 Box Jumps

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with Lacrosse Ball/Foam Roller
Ice down sore joints.

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