360PT Strength WOD 10/5/16

Core: x 4 Sets / Reps x 12 

  • T2B w/DB
  • Straight leg Sit up 
  • Russian Twist w/DB

    Dynamic Warm up: Sets x 1
     
  • 3 way Shoulder dislocates w/pipe or light bar ( lat, Delt.Pec) x 20 reps
  • Windmills x 20
  • Jefferson Curlsw/weighted bar  x 10

    Strength : Reps x 6 / Sets x 5
    Note: suggested weight between 12-30 lbs DB
     
  • SGL Arm DB Snatch
  • Sgl Leg DB RDL
  • Sgl Arm DB Overhead Lunge ( 6 steps down switch arms lunge back)
  • Sgl Arm DB bicep curl standing on one leg 
  • Sgl arm DB overhead tricep extension standing on one leg 
  • Bike or other form of cardio x 2 min