Dynamic Warm-up (DWU)

XWOD:
12 x Lactate Stackers– 30sec sprint (85%) / 60sec easy recovery jog back to start – Try to reach the same point on every sprint.
Rain Option: 12 x 30sec all-out/60sec easy – Jump Rope or Rower.

RSS: 4 Rounds (30sec each) – Count total reps
Alt Surfer Squats
Jump Switch Lunges
Alt Push-ups w/Rotation
Superman

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

Rolling Lesson: Quad

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