360PT STRENGTH WOD 7/4/16

CORE: Reps x 12 / Sets x 4

  • Hollow Rocks
  • Side Crunches
  • Side kick/Back Kick

    Dynamic Warm up:
  • Shoulder dislocates x 20 ( palms up and palms down)
  • Windmill x 20 ( 10 each side) 
  • Jefferson Curls x 5 ( slow with good form) 


Strength x 5 sets of the following

  • Kettle Bell Swing x 12 reps ( 45- 25 lbs) 
  • Push up x 10 reps
  • Pistol Squat x 8 (4 each leg) you can scale these by sitting down on a chair of box at an appropriate height to make it doable yet challenging.
  • Cardio x 3 min ( pick you poison ! bike, Row, Run, or eliptical machine. 

Stretch:
don't forget to stretch ! take advantage of now having all your muscles warmed up don't just walk out ..... finish your stretching and then go have a post workout shake and or meal!

Motivation:
 

Vince Lombardi motivation