360PT METCON WOD 7/7/16

CORE:  Plank Complex - Sets x 4
Note: Super Set AS & Crunches do all 4 sets then do the X-walks seperatly

  • Air Bike x 24
  • O'l School crunches ( hand supporting head not pulling in it
    X-walks w/band : reps x 12/10/8 on each side 

Dynamic Warm up:

  • 3 way Band stretch for upper body ( Lat stretch, Pitcher Stretch,Chest Stretch)
  • Hamstring Stretch w/band ( lying on back wrap band around foot)


Metcon x 4 

  • Turkish get up x 2 each side ( 12- 25 lbs DB)
  • Plank Row x 4 each side ( #12-25 lbs DB)
  • Shuttle Run x 6 ( about 20 yrs each way) focus on using good directional change
  • Bike x 2 min ( standing 1st min/ sitting the last minute)

    Stretch: done be that guy or gal take a minute to wined down and stretch....

    Motivation: