360PT WOD 6/15/16

CORE: Stability Ball Complex

  • Jack Knife Ball Pass
  • Floor Sweepers
  • Sgl Leg Glute Bride

DYNAMIC WARM UP:

  • Shoulder Dislocates: x 20 ( palms up and palms down)
  • Windmills x 20
  • Jefferson Curls x 5


STRENGTH : 6 min AMRAP each Super Set

Part A Super set

  • Sgl leg RDL w/Dumbbells x 6
  • Standing Bicep Curl to Thruster x 8 

Part B Super Set

  • Supine Rows x 10
  • Dip x 12

Part C Super Set

  • Supine Malteese press w/ Vout x 8
  • Step Overs x 10  

STRETCH/COOL DOWN:

  • 10 Minutes static stretching and or working on and injuries or restrictions

Motivation:

motivation