360PT Strength WOD 8/17/16

Core: Reps x 12 / Sets x 4

  • Ab Wheel
  • T2B ( Toes to bar ) w/ DB or KB
  • Wood chop w/ Band or cable machine

Dynamic Warm up: x 1 Set

  • 3 way Band pull aparts x 20 reps
  • Hamstring stretch w/band x 20 reps each leg
  • X-walks

Strength: x 5 Sets

  • Supine Rows x 12 Reps
  • Dips x 12 Reps
  • Step overs x 12 Reps ( each leg)
  • Bulgarian Squats x 6 Reps each leg
  • Jump Rope x 100
  • Bike 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