Today's Thrashing - Squats / Track Work   STRENGTH: Back Squats 5x5 CONDITIONING: 5 Rounds For Time 400m run 15 KB Swings 15 KB Goblet Squats 15 KB Single Leg Deadlifts 15 Pushups Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Today's Thrashing - Squats / Track Work   STRENGTH: Back Squats 5x5 CONDITIONING: 5 Rounds For Time 400m run 15 KB Swings 15 KB Goblet Squats 15 KB Single Leg Deadlifts 15 Pushups Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Warm Up:  4x 10 Pullups , 25 Pushups STRENGTH: Bench Press 2 warm up sets x 10 3 working set to find 1RM conditioning: 3 Rounds 200m Sprint  15 Incline Dumbbell Flys  15 Dumbbell Pull Overs 200m sprint 10 Burpees 3 Rounds 10 Dumbbell Thrusters 15 KB Swings 30 second Rope Slams 3 x failure Pullups and Pushups Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Warm Up:  4x 10 Pullups , 25 Pushups STRENGTH: Bench Press 2 warm up sets x 10 3 working set to find 1RM conditioning: 3 Rounds 200m Sprint  15 Incline Dumbbell Flys  15 Dumbbell Pull Overs 200m sprint 10 Burpees 3 Rounds 10 Dumbbell Thrusters 15 KB Swings 30 second Rope Slams 3 x failure Pullups and Pushups Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals

Today's Thrashing - Deadlifts / Track Work   STRENGTH: Barbell Deadlift 10x3 80% of 1RM Track Work: 5 Rounds 20yd Weighted Sled Push or Farmer's Walk 20 Air Squats 20yd Sprint Down and Back There's no rest between activies (the active rest is the walk to the start line for the sprints). After the sprint you rest 90 seconds.   Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals  Phil Zeek @phizeek30

Today's Thrashing - Deadlifts / Track Work   STRENGTH: Barbell Deadlift 10x3 80% of 1RM Track Work: 5 Rounds 20yd Weighted Sled Push or Farmer's Walk 20 Air Squats 20yd Sprint Down and Back There's no rest between activies (the active rest is the walk to the start line for the sprints). After the sprint you rest 90 seconds.   Email pics to Team@tohofit.com or Tag us on Facebook and Instagram  #TohoFit #GetAfterIt #Thrashing #CrushYourGoals  Phil Zeek @phizeek30