360PT METCON WOD

CORE: REPS: 12 SETS: 4

  • Seated Pike leg raises
  • Side Crunches
  • Standing Back KIcks

DYNAMIC WARM UP: REPS: SETS:

  • Shoulder Dislocates x 20
  • Windmills x 20
  • Jefferson Curls x 5

METCON: SETS: 3

  • Row x 1 min
  • Treadmill push x 2 min ( push with treadmill turned off use a sled if you have one)
  • Elliptical x 3 min ( keep resistance low enough you can keep up a faster cadence)
  • Bear Crawl x 20
  • Waiter Walk x 1 lap ( or about 40 steps)

STRETCH/COOL DOWN: "DON'T SKIP THIS STEP !
10 Minutes stretching and or working on any injuries  or exceptionally tight areas
with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.


MOTIVATION:


To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. 
-Buddha