360PT Strength WOD 7/18/16

Core: Reps x 12 /x 4 Sets

  • Jack Knife Sit ups
  • Side Crunch
  • Superman

Dynamic Warm up x 1 Set

  • Supine Leg Swing ( on your back) x 20 ( 10 each side)
  • Scorpion x 20 (10 reps each side) on your stomach
  • Arms Slides x 20 ( either lying down or standing against wall)

Strength:

Part # 1 / Sets x 5
Note: suggested weight 12 lbs - 20 lbs

  •  Dumbbell Box squat x 12 reps
  • Dumbbell bicep curl x 10 each arm
  • Dumbbell Side Raise x 8
  • Dumbbell tricep kick backs x 6  ( each arm)
  • Dumbbell sgl leg RDL x 6 ( each leg)
  • Kosack Squats x 12 ( 6 on each leg)
  • Bike x 2 min

    Motivation: