360PT Metcon WOD 8/23/16

Core: Sets x 3
Note: Super Set the following 2 movements

  • Glute Complex w/band x 15 reps ( Glute Bridge, Pull knees apart, Rev Clam Shell)
  • AB Mat x 25 reps

    Dynamic Warm up:
     
  • 3 way Shoulder dislocates w/pipe or bar x 20 reps
  • Windmills w/pipe or bar x 20 reps 
  • Jefferson Curls w/pipe or bar x 20
  • Couch Stretch ( hold 30 seconds or more) 

    Metcon
    Note: 30 Sec on / 15 off x 4 sets of each movement

    Part 1
     
  • Plate push
  • Ladder drill ( in in out out )

    Part 2
     
  • Med Ball Slam
  • Med Ball chest pass against wall ( shoot for atleast 30 reps) 

Part 3

  • eavy Bag ( kick punch combos) 
  • Jump Rope

Part 4

  • Bike ( Stand for 30 sec / rest 15 sec)
     
  • 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: