Dynamic Warm-up (DWU)
RSS:
RSS – BEFORE SPRINTS!
4 Rounds of 5 sec on, 30 sec rest – Work on Speed!
Squat Thrust
SL Hops for Distance on Right
SL Hops for Distance on Left
Tuck Jumps
XWOD:
12 x 5sec Max Speed Sprints w/30sec Rest
Rain Option: Double Under Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place
5 sec all-out effort/30 sec rest recovery – Record total reps
Stretch Routine: Hold each for 10+ seconds (about 5 min total)
Rolling Lesson: Psoas
Tuesday @ 8:30 am @ Town Center Park
Wednesday @ 5:00 am @ Main Street by the Caboose
(if raining either day, go to Gym)