360PT WOD Muscular Endurance 8/27/16

Core:  Sets x 4

  • Ab Mat x 25
  • Jump Rope x 100 ( or Jumping Jacks x 50)

    Dynamic Warm up: x 1 Set
     
  • Shoulder Abbduct & Adduct w/band x 20 each arm ( keep elbow tight to side)
  • Leg Swings x 20 ( Back & Forth and Side to Side)
  • Worlds Greatest Stretch x 1 round ( hold each position for 10 sec)

Strength x 5 Sets: Note rest 1 min between Sets

  • Row x 1 Min
  • Sumo Deadlift high Pull x 20 reps
  • Step ups x 10 Each Leg ( or box Jumps)
  • Over Head Press ( strict form) x 20 reps
  • Push ups x 20 ( from knees if needed) 

    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: