Dynamic Warm-up (DWU)

XWOD:
Metabolic Circuit – 6 rounds for time:
400m alternate with 1 set of all RSS exercises
Rain Option: Rower, Jump Rope or Fast Walking Lunges

RSS:
8 Jump Switch Lunges (can be on step or box)
8 Single Leg (single arm) Dips on Step or Box
8 High Step ups on Step or Box
8 Single Leg Triceps Push ups (hands or feet on step or box)

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

Rolling Lesson: Chest

Thursday @ 8:30 am @ Town Center Park
Friday @ 5:00 am @ Main Street by the Caboose
(if raining either day, go to Gym)