360PT Metcon 8/11/12

Core: Reps x 12/ Sets x 4 

  • T2B ( Toes to bar on floor or hang from bar)
  • Straight leg sit up
  • Air Bike

Dynamic Warm up: w/ PVC pipe or light bar

  • 2 way shoulder dislocates
  • Windmill
  • Arms slides ( either while lying on back or standing back against wall)
  • Windmill w/ pipe behind neck 

Note: Set timer for 30 sec on / 10 sec break for 8 rounds total ( 4 rounds on each movement)
Move through station 1,2,3,4,

Station 1

  • Boxing heavy bag
  • Med ball chest pass against wall

Station 2

  • Ladder drill ( if you dont have a ladder you cold do box sprints)
  • Squat hold ( on Bosu ball if you have one)

    Station 3
  • Med Ball Slam ( or tire slam with sledge hammer or wood chop w.cable machine)
  • Pull Through w/band ( or pull overs w/ DB)

    Station 4
  • Push ups
  • Supine Row

  • 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: