Dynamic Warm-up (DWU)
XWOD:
20 min Speed Play Run – At the top of every minute, do an all-out sprint for 20steps. Run at an easy pace for the remainder of the minute
Rain Option: Do 20 minutes of 20 reps of Fast Jump Rope. Jog around the gym or row for the remainder of the minute.
RSS:12 – 2 Rep Ladder for time (by 2’s – 12 reps, 10 reps, 8 reps, etc . per exercise)
Scoop Push-ups
Squat Jumps
Dead Bugs
Jump Switch Lunges
Stretch Routine: Hold each for 10+ seconds (about 5 min total)
Rolling Lesson: Inner Quad
Tuesday @ 8:30 am @ Town Center Park
Wednesday @ 5:00 am @ Main Street by the Caboose
(if raining either day, go to Gym)
