Dynamic Warm-up (DWU)

XWOD: 2-Mile Ladder Run – Sprint 10 Steps, Jog/Walk 10 Steps, Sprint 20 Steps, Jog/Walk 20 Steps, etc. Increase by 10s to 100 Steps, and then go by 10s back down the ladder. Repeat.
Rain Option: Alternate 30 sec of each for 20 min (20 rounds) of Fast Jump Rope and Rower

RSS: 12min AMRAP – 1-10 Rep Ladder (1 rep, 2 reps, 3 reps, etc per exercise)
Step-ups R
Step-ups L
Alt Triceps Push-ups on 1 leg (hands can be elevated)
X Jumps
SL Bridge R
SL Bridge L
V-Sits
Dead Bugs

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

Rolling Lesson: Inner Quad

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