360PT WOD 7/23/16 METCON

Core: Sets x 1 

  • Crunches x 100 ( break them up anyway you like but don't move onto next exercise until you get 100)
  • Swimmers x 100 ( break up anyway you like)
  • Side Plank x 1 min each side x 1 Set ( do an isometric squeeze on your glues and abs for the full min on each side you should be shaking like a leaf if you are really squeezing hard enough)

Dynamic Stretch: w/pipe or PVC pipe x 1 Set

  • Shoulder dislocates x 20 Reps
  • Windmills x 20 Reps
  • Jefferson Curls x 10
  • Couch Stretch x 30 second plus on each leg

Strength/Muscular Endurance : x 5 Sets

  • Row x 1 min
  • SDHP x 1 Min
  • Wall Ball x 1 min
  • Box Jump x 1 Min ( maybe substituted w/ alternating box step up's or very low box Jumps focus on good form not height)

    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.

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