HEY!! The whole Thrash Session idea got canned at the gym! It was unfortunate but yeah there will be videos soon!! So stand-by! I am going to be posting it a little bit later in the day! If you need to do a quick work out here is a good one!

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Walking Lunges
10 Burpee Broad Jumps
10 Deep Lunges w/Twist
10 Push Ups
10 Sit Ups
10 Air Squats

Burgener Warm up

Weight Training: Shoulder Press 5X5X5X5X4

5 sets of 5 @ 75% of 1RM
1 set of 4 @ 80% of 1RM

WOD: FRAN
21-15-9
Thrusters @ 95lb men/65lb Women
Pull Ups

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