360PT METCON/BODY WEIGHT STRENGTH WOD

CORE: REPS: 12 - SETS: 4 " Stability ball complex"

  • Jack Knife
  • Floor Sweeper
  • Sgl Leg Glute Bridge

DYNAMIC WARM UP: REPS: 20 SETS: 1

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

STRENGTH: REPS: SETS:

Part A - Sets x 2

  • Rower x 1 min 
  • Bike ( standing) x 2 min
  • Elliptical x 3 min

    Part B - Sets x 4
  • Diamond Push ups x 8 ( scale go at 45 degree angle if you need to)
  • Pull Up x 6 ( use assisted pull up machine or banded pull ups)
  • Pistol Squat x 4 ( 2 reps each leg use box if you need one)
     

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

MOTIVATION:
 

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.”

-Hippocrates