Thrash Session 9September2012

Today I did the Travis Manion Foundation 9/11 Heroes 5K run with a 60lb Ruck! Melody from my Facebook page joined me and she killed it! It was an absolute blast! I am so sorry this workout is up late but I guess you can figure out what it is going to be.

Warm Up:
400M Run/500 Row/800m Bike
2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
10 PVC Pipe Pass Throughs
10 Sit Ups
10 Push Ups

Weight Training: Front Squat 7X7X7X7

Set of 7 @ 70% of 1RM
Set of 7 @ 72% of 1RM
Set of 7 @ 75% of 1RM
Set of 7 @ 775 of 1RM

Work Out: 5k Run For Time

Cool Down:
400m Run/500m Row/800m Bike
Static Stretch
Roll Out with Foam Roller/Lacrosse Ball
Ice down Sore Joints

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