360PT METCON WOD 8/9/16

Core: x 4 Sets

  • Ab Mats x 20
  • Jump Rope x 75 ( may sub w/Jumping jacks)

    Dynamic Warm up: Sets x 1 / Reps x 20
     
  • Supine Leg Swings ( 10 each side)
  • Scorpions ( 10 each side)
  • Arm Slides ( lying down on back or standing against wall)

    METCON: x 4 Sets
     
  • treadmill push x 120 steps ( floor shiners or sled if you have one)
  • Bear Crawl x 20 
  • Row x 2 min
  • Farmers walk x 80 paces 
  • Elliptical 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: