360PT Strenghth WOD 8/5/16

Core: Reps x 12 / Sets x 4 

  • Ab Wheel
  • Back ext or Hug a twinky
  • Wood Chop ( both sides) 

    Dynamic Warm up: Reps x 20 / sets x 1 
  • Black Burns
  • Shoulder Dislocates
  • Leg Swings ( back and forth & side to side)

Strength x 5 Sets 

  • Incline Bench Press x 6 
  • Pull up x 6
     
  • Seated Row x 10
  • Back Squat x 10
     
  • Leg Ext machine x 12
  • Leg Curl machine x 12
     
  • Calve Raises x 14
  • Wrist Curls ( Palms up & Palms down) x 14
     
  • 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:

    It's Friday !!!!!!!!!!!!!!! that should be all the motivation you need to day