Dynamic Warm-up (DWU)
RSS – BEFORE SPRINTS!
- Squat Thrust
- SL Hops for Distance on Right
- SL Hops for Distance on Left
- Tuck Jumps
XWOD:
12 Max Speed Sprints w/30-60 sec rest recovery –50 meters – record all times
10 sec all-out effort/30 sec rest recovery – Record total reps
Rain Option: Double Under Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place
RSS – AFTER SPRINTS! Practice Skills
- Wall Walk to Handstand
- Wall Walk to Backbend
Stretching: A & B
Rolling Lesson: Psoas
Times: Thursday @ 11:30 am or Friday @ 5:00 am
Location: No Excuses Gym
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