360PT Strength WOD 8/15/16

Core: " Stability Ball Complex" x 4 Sets

  • Alternating Knee Touch crunch x 12 ( 6 each side)
  • Sgl Leg Hamstring Curl x 6 each leg
  • Hip Raises w/ball between legs x 12

Dynamic Warm up: x 1 Set

  • 2 way Shoulder dislocates w/pipe
  • Windmills x 20 
  • Jefferson Curls x 5 

Strength: x 5 Sets

  • Burpee x 6
  • Deadlift x 6
  • Sgl Arm over head lunge w/ DB ( 15-30 lbs) x 12 steps down switch arms 12 steps back
  • Sgl Arm Db Snatch x 6 each arm
  • Sgl Leg RDL w/DB
  • Bike x 2 min ( or other form of moderate Cardio)
     
  • 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: