Dynamic Warm up (DWU)
XWOD:
1-Mile Time Trial on NoExcuses course
(1 mile = 8 laps (200m each) – log time taken to complete)
Rain Option: Trade days with the next XWOD in the sequence
RSS:
4 Rounds (30sec each) –– count total reps
- Alt Surfer Squats
- Push-ups w/alt Rot
- Superman
Stretch A: Hold each for 10+ seconds
- Wall Chest Extension
- Piriformis
- Standing Hip Flexor/Quad
- Lunge Sequence – Side
- Lunge Sequence – Straight Leg
- Lunge Sequence – Bent Knee-Quad
- Lunge Sequence – Bent Knee Hip Flexor
Rolling Lesson – Calf
Times: Tuesday @ 11:30 am or Wednesday @ 5:00 am
Location: No Excuses Gym