Extreme – April 12-13, 2011

Dynamic Warm-up (DWU)

XWOD: 3 or 4 x Stamina Intervals – 4 min fast /2 min easy jog – record total distance covered
Go for same distance (or more) on every sprint.
Rain Option: Rower – 3 or 4 x all-out for 4 min/ 2 min easy row @ No Excuses Gym

RSS: 10 min AMRAP – 6 reps per exercise
SL Squats on Right Leg
SL Squats on Left Leg
Alt SL Inchworm Walkout Push-ups
Frog Jumps w/Extension
Roll Back Sit-ups to Straddle
Straight-Arm Bridge Lifts

Stretch Routine: Hold each for 10+ seconds (about 5 min total)

Rolling Lesson: Piriformis

Tuesday @ 6:00 pm @ No Excuses Gym
Wednesday @ 5:00 am @ Main Street by the Caboose

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