360PT METCON WOD 7/21/16

Core: x 4 Sets / x 12 Reps

  • Weighted Sit up
  • Russian Twist
  • Dumbbell Donkey leg Raises

Dynamic Warm up x 1 Set

  • Inchworm x 10 
  • Walking Couch Stretch x 10 each leg
  • Karaoke x 10 paces over and 10 back

Metcon
Note: We will Tabata each movement ( 8 Sets / 20 Secons on/10 Seconds rest)
complete all 8 reps of each movement before moving onto the next movement
for example : do all 8 sets of the OHP ( over head press before moving onto the AS ( air squats)

  • Over Head Press 25- 45 lbs ( strict form this is not a push Jerk)
  • Air Squat ( if you have a Bosu ball use it)
  • Dumbbell Swings - 8- 15 lbs
  • Bike ( standing )

    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:

    “WHENEVER YOU FIND YOURSELF ON THE SIDE OF THE MAJORITY, IT IS TIME TO PAUSE AND REFLECT.”
    -Mark Twain

     
Mark Twain motivational quote