Thrash Session 8September2012

Today’s Thrash Session is a real quick toss up! I hope you like it

Warm Up:
800m Run/1000m Row/1600m Bike
D.R.O.M.S
10 Push Ups
10 Sit Ups
10 Frankenstein Walks
10 SpiderMans
10 Cats and Dogs
10 Overhead Squats
10 PVC Pipe Pass Throughs
10 Overhead Squats

Burgener Warm Up

Weight Training: Push Jerk 10X8X6X4

Sets of 10 @ 75% of 1RM
Sets of 8 @ 77% of 1RM
Sets of 6 @ 80% of 1RM
Set of 4 @ 85% of 1RM

Work Out: 12 Min AMRAP
10 Deadlift @ 55% of 1RM
50 Double Unders

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with foam roller/lacrosse ball
Ice Down Sore Joints!

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