360PT STRENGTH WOD 6/20/16

 

CORE: REPS: 20 SETS: 3

  • Scissor Kicks ( hand under lower back legs straight)
  • Side Plank Side leg raises ) supported on hand
  • Swimmers

DYNAMIC WARM UP: REPS: 20  SETS: 1

  • Black Burns ( V,T,H,I)
  • Leg Swings ( Back & forth / Side to side)

    STRENGTH:                                                                                                                                  Note: TABATA each movement REPS: 8  SETS: 20 Sec on/ 10 sec off
    3 min break between each TABATA set.
     
  • OHP (Overhead Press) 
  • FS ( Front Squat) 
  • RRL (Stiff Leg Deadlift)
  • Bike

    Cool Down: finish remaining time on bike seated  

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

Motivation:

“to live an uncommon life, one needs learn uncommon disciplines.” 

 

― Commander Mark Devine
Navy Seal

 

legs are sore today ouchhhh!