360PT Strength/Endurance WOD 7/20/16

Core: "Stability Ball Complex" Reps x 12 / Sets x 4 

  • Jack knife
  • Rev Hamstring Curl
  • Floor Sweeper

Dynamic Warm up: x 1 Set

  • Black Burns ( V, T, H, I) x 20 Reps
  • Leg Swings : Side to side / Back and Forth x 20 


Strength
Note: finish 5 sets of part A then go to part B of the workout steady state Cardio for 15 min
ou can Run , Bike, or Elliptical or do 5 min of each.

Part A : 5 x Sets of :

  • Burpee x 10
  • Med Ball Slam x 12
  • Wall Ball x 14
  • Kettle Bell Swing x 16

Part B x 1 Set

  • Steady state cardio for 15 min on Bike

    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:

    “Take care of your body, it’s the only place you have to live”
    -Jim Rohn

Jim Rohn motivation quote