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