Extreme – April 19-20, 2011

Dynamic Warm-up (DWU)

XWOD: Metabolic Circuit – 3 or 4 Rounds – Alternate 2:00 run out & 2:00 run back (or 4:00 loop – approx 800m) w/RSS exercise set
Rain Option: 4:00 Rower, Jump Rope, or Fast Walking Lunges between RSS sets

RSS: 1 min per exercise/Round (4 min per round)
Alt Jump Switch Lunges
Scoop Push-ups
Squat Thrusts
Full Sit-ups (to Stand)

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

Rolling Lesson: Chest

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

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