Thrash Session October 28th,2012

Tonight’s gonna be a good night! Well whenever you do the thrash session it will! I hope every is enjoying their saturday! My father who is in his late 50’s did a crazy 3 mile run with me, pretty much straight up hill! I enjoyed it and was surprised at how well.

Start today!

Warm Up:
Jump Rope 5 minutes
D.R.O.M.S(Dynamic Range of Motion Stretching)
10 Frankenstein Walk
10 Reverse Lunges w/twist
10 Star Jumps
10 Burpees

Burgener Warm – Up

Weight Training:Should Press 8x8x8x3
Set of 8 @ 65% of 1RM
Set of 3 @ 75% of 1RM

Work Out: 5 Rounds
10 Sumo-Deadlift High Pull
15 Pull Ups
20 Sit Ups

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

Post WOD Meal (15-30 minutes post WOD)
Post WOD Protein
Lurong Living evening dose
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