360PT Strength WOD 10/3/16

Core: x 4 Sets

  • Ab Mats x 20 
  • Jump Rope x 50

    Dynamic Warm up: x 1 Set x 20 Reps
     
  • 3 Way Standing Stretch ( Lat, Delt, Pec)
  • Banded Hamstring Stretch on back 
  • Couch Stretch

    Strength x 3 Sets
    Note: "Neuro Strength Protocol" Slow and heavy / Plyometric/ Isometric hold

    Set # 1
  •  Sgl Arm Floor Press x 6 reps ( 6/6 sec count)
  • TGU x 3 each side
  • Iso Chest hold x 30 seconds

    Set # 2
  • Reverse Row x 6 reps  ( 6/6 sec count)
  • Battle Rope x 60 Reps
  • Iso pull apart x 30 Seconds

    Set # 3
  • Pistol Squat
  • Skiers x 30 reps ( 15 each side)
  • Wall Sit ( pushing heels into ground) x 30 seconds

    Stretch