Dynamic Warm-up (DWU)
XWOD:
1-Mile Time Trial – on flat, straight course or loop
Rain Option: Trade days with the next XWOD in the sequence or substitute rower
RSS: 2 x 6-min AMRAP – 12 reps/exercise
Alt Side Pull Lunges
Butt-up Push-ups
Alt Forward Lunges
Alt Surfer Squats
Beached Whales
Stretch Routine: Hold each for 10+ seconds (about 5 min total)
Rolling Lesson: Calf
Tuesday @ 11:30 am @ No Excuses Gym
Wednesday @ 5:00 am @ Mainstreet by Caboose