Thrash Session 29September2012

I hope everyone had a great rest day yesterday! I did and I am so stoked to get to the work out today! Oct 3 starts a new addition the program as I will have 30 days to prepare for GoRuck in Los Angeles, CA! I hope some people join me in that very long and fun adventure through the City of Angeles!

Lapping Everyone!

Today’s Thrash Session is going to be endurance based! I hope you are ready for this!

Warm Up:
400m Run/500m Row/800m Bike
10 OverHead Squats
10 PVC Pass Through
10 Frankenstain Walk
10 Lunges
10 High Knee
10 Butt Kicks

Weight Training: Back Squat Squat 7X7X7X7
All sets of 7 @ 70% of 1RM
Only 1 minute rest between sets

Work Out: 5k Run/5k Row/8k Bike

Rest 5 min.

Then two rounds:
2 minutes max push ups
Rest 30 seconds
2 minutes max sit ups
Rest 30 seconds
2 minute max air squats
Rest 30 Seconds

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

Post Thrash Session Meal
Post Thrash Session Protein
Post Thrash Session Fish Oil
Post Thrash Session

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