360PT WOD 6/10/16

CORE:
REPS: 50/40/30/20/10
SETS: 5
Super set : Ab Mats & Jump Rope
NOTE: if you don't have a jump rope you can sub with Jumping Jacks

DYNAMIC WARM UP:  SETS: 1

  • Shoulder Dislocates Palms up & Palms x 20 reps each 
  • Windmills x 20 ( 10 each side) 
  • Jefferson Curls x 5 slow with perfect form 


STRENGTH: 
Note: 

Part A Super set ( 3 sets) 
Cable Press x 6 reps each side ( staggered stance) 37.5 kg/27.5 kg
Standing Dumbbell Side Raises x x 12 reps ( 25 lb/ 15 lb) 

Part B Super Set ( 3 sets) 
Pull up ( option pull down or assisted pull up ) 
Supine Dumbbell Pullover ( 40 lb/20 lb)

Part C Super Set ( 3 sets) 
Seated Alt. Dumbbell Bicep Curl x 6 reps ( each arm ( 25 lb/15 lb)
Standing Cable Tricep extensions x 12 reps ( 37.5 kb/27.5 kg)
 
STRETCH/COOL DOWN: 
10 Minutes static stretching and or working on and injuries or restrictions

Motivation: