360PT WOD 6/29/16 " STRENGTH"

CORE:  SETS: 4

  • Scissor Kicks x 24
  • Side Crunch x 12
  • Swimmers x 12

DYNAMIC WARM UP: REPS: SETS:

  • Black Burns ( V,T,H,I) x 20 each movement
  • Leg Swings : forward back/Side to Side x 10 each way

STRENGTH: REPS: x 6  SETS: 5

  • Front Squat
  • Over head press
  • Burpee
  • Depth Jump
  • Bike x 2 min

    Note: suggested starting weight :
    men 70 lbs/ women 45 lbs and work up keeping perfect form

STRETCH/COOL DOWN:
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: