360 PT WOD 6/14/16

 

CORE: "Plank Variation Complex" REPS: 10 SETS: 4

  • Plank to Elbows 
  • Hip Tap
  • Jack Knife Sit up 

DYNAMIC WARM UP: REPS: 20 SETS: 1

  • Supine Leg Swings
  • Scorpion
  • Arm Slides

METCON : Perform each exercise for 30 seconds /15 sec rest and then go to next movement until you get 3 sets of each exercise in your super set then go to Part B, then onto Part C ect.

Super Set A x 3 sets

  • Ladder Drill x 2 ( up and back is 1 set) 
  • Squat Hold

Super Set B x 3 sets

  • Med Ball Slam x 1
  • Kettle bell Swing x 12


Super Set C x 3 sets

  • Box x 30 punches
  • Kick x 15 each leg


STRETCH/COOL DOWN:
10 Minutes static stretching and or working on and injuries or restrictions

MOTIVATION: