360PT Strength WOD 11/12/16

Core:  x 4 Sets

  • L-Sit ( Max effort one rep hold)
  • Hug a twinky x 10reps
  • SIde toss w/med ball x 10 reps

    Dynamic Warm up: x 1 Set x 20 Reps
  • Supine Leg Swings
  • Scorpions
  • Arms Slides

    Strength
    Part A

    Note:  21/15/9 reps
     
  • Air Squats 
  • Burpees
  • Kettle Bell Swings

    Part B
    Note: Reps x 5 x 3 Sets
  • Sgl Arm push up ( at 45 degree angle )
  • Pistol ( Can use a bench if needed)
  • RDL w/ DB or KB x 5 each leg

    Cool down/Stretch