Dynamic Warm-up (DWU)
XWOD:
3-Mile Run – 20/20/20 – rotate through Jog/Sprint/Walk – record time or intervals
Rain Option: rotate through 20 sec of each for 20 min (20 rounds)
Jog w/POSE form around gym
Fast Skips around Gym
Fast Jump Rope
RSS: rotate through 20 sec of each
- Clap Push-ups
- X- Body Lifts
- Alternating SL Spiders or Mountain Climbers
Stretching: A & B
Rolling Lesson: Inner Quad
Times: Tuesday @ 11:30 am or Wednesday @ 5:00 am
Location: No Excuses Gym
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