Dynamic Warm-up (DWU)
XWOD:
2 or 3 x Stamina Intervals – 6 min fast /2 min rest – record distance on each interval. Go for same distance (or more) on every sprint.
Rain Option: Rower- 2 or 3 x all-out for 6 min/ 3 min rest.
RSS: 20, 16, 8 Reps of each exercise for Time
Alt SL Donkey Kicks or Handstands
Alt SL Squats
Alt SL Inchworm Walkouts to Push-up
Alt SL Dead Lifts
Stretch Routine: Hold each for 10+ seconds (about 5 min total)
Rolling Lesson: Piriformis
Tuesday @ 8:30 am @ Town Center Park
Wednesday @ 5:00 am @ Main Street by the Caboose (if raining, go to Gym)
