Thrash Session October 29th, 2012

Happy Monday! Or maybe not if you are like me! Today was an okay day. I miss my wife and my daughter but they will be home soon. My dad just left town and we had a great weekend so now just waiting for Squish and Jaime.

It's Monday!

On to the Thrash Session! I hope your ready for some cardio!

Warm Up:
800m Run/1000m Row/1200m Bike
25m High Knee
Frankenstein Walk Back
25m Kick da butt
Caterpillar Back
25m Broad Jump
Karaoke Back (Facing one direction)
25m Lunges
Karaoke Back (Facing opposite direction)

Weight Training: Over Head Squat 7X7X7X7X2
Sets of 7 @ 65% of 1RM
Set of 2 @ 75% of 1RM

Work Out: 5 rounds For Time
400m Run
10 Pull Ups
25 Push ups
30 Sit ups

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

Post WOD Meal(within 15-30 minutes of workout)
Post WOD Protein
Post WOD Lurong Living(nightly dose)

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