360PT Metcon WOD 8/25/16

Core: Stability Ball Complex x 14 Reps / x 3 Sets

  • Jack Knifes
  • Floor Sweeper
  • Hip Raises
  • Floor Sweepers

Dynamic Warm up: x 1 Set

  • 3 way Shoulder Dislocates x 20 reps
  • Windmills x 20 reps
  • Jefferson Curls x 10 
  • Couch Stretch x 30 - 1 min each leg

    Metcon: x 5 Sets
     
  • KBS x 14 reps
  • Broad Jump  ( focus on good form full extension and soft landing) x 12 reps
  • HSPU x 10 reps
  • Bike x 3 min ( or other form of steady state 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: