360PT Strength WOD 7/29/16

Core: " Plank Complex" 30 sec hold each x 4 sets

  • Hollow Rock hold
  • Side Plank
  • Plank

    Dynamic Warm up: w/PVC or light bar
    Sets x 1
     
  • 2 way Shoulder dislocates x 20 
  • Windmills x 20 
  • Jefferson Curls x 10

    Strength
    Sets x 4
     
  • TGU x 4 ( 2 x reps each side)
  • DB Snatch x 6 reps each side
  • Sgl leg RDL x 8 reps each leg
  • DB over head lunge x 10 steps down ( 5 each leg) swith arms and walk back 10 paces
  • Bike or Treadmill or Row or Elliptical x 2 min

    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: