Dynamic Warm-up (DWU)
XWOD:
2 x 800 Meter Time Trial on NoExcuses course – 4 laps (200m each) – log best time
Rain Option: Trade days with the next XWOD in the sequence or substitute rower
RSS: 4 Rounds (30sec each) Alt Sides each round –– count total reps
Squat Thrust w/1 Leg
SL Inchworm Push-ups
SL Dead Lifts
Donkey Kicks
Stretch Routine: Hold each for 10+ seconds
Rolling: Calf
Tuesday @ 11:30 am @ No Excuses Gym
Wednesday @ 5:00 am @ Main Street Suwanee – by the Caboose
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