360PT Strength WOD 7/22/16

Core: Reps x 12 / Sets x 4

  • Knee Raises or Hanging Knee to Elbow
  • Back Extensions or Hug-a - twinky
  • Wood Chops on cable machine

Dynamic Stretch: Reps x 20 / Sets x 1

  • lack Burns #3 lb db ( V,T,H,I)
  • Leg Swings : ( side to side/ back & forth)

Strength

  • Flat Bench Press x 12 ( 65% 1RM)
  • Rower x 1 min
  • Pull up x 6 ( or pull down or assisted pull up machine)
  • Med Ball slam x 12 
  • Back Squat x 6 ( 70% 1RM) slow good form 
  • Plyo Squat x 12

    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: