360PT Metcon WOD 8/2/16

Core: "Annie" Jump Rope / Ab Mat
Reps; x 50/40/30/20/10  

Dynamic Warm up: x 1 Set

  • Shoulder Dislocates x 20
  • Windmills x 20 reps
  • Jefferson x 10 Reps ( slow good form)

Metcon: x 4 sets

  • Bike x 4 /3/2/1 minutes ( first set bike 4 min then 3 min on second set ect) 
  • Med Ball slam x 14
  • KBS x 12
  • Plyo lunge x 10 
  • Burpee x 8
     
  • 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: