360PT Strength WOD 7/16/16

Core: "Annie" Reps x 50/40/30/20/10

  • Jump Rope or Jumping Jacks & Ab Mats

Dynamic Warm up:

  • Shoulder dislocates ( Palms down , Palms up ) x 20 Reps
  • Windmills x 20
  • Jefferson Curls x 10

Muscular Endurance x 4 Sets

  • Wall Ball x 25 reps
  • Sumo Deadlift high pull w/Kettlebell or Barbell ( 25 lbs- 45 lbs ) x 20
  • Push up x 15 
  • Mountain Climbers x 30
  • Cardio x 3 min ( Treadmill/Row/Bike/Elliptical)

    Stretch:
  • 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:

Gary Player motivation