Dynamic Warm-up (DWU)

XWOD:
8 Tabatas – 20 sec sprint/10 sec turn around and rest – log # of full-distance sprints
Rain Option: Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place

Running Specific Strength (RSS)
8 Tabatas (20/10) of each – alternate Right and Left:

• SL Donkey Kicks
• SL Squats
• SL Butt-ups
• SL Jump Lunges

Stretch B
Hold each for 10+ seconds

• Lying Hamstring
• Straight-Leg Cross-Over
• Bent-Leg Cross-Over
• Frog or Straddle

Rolling Lesson – Quads

Times: Thursday @ 11:30 am or Friday @ 5:00 am
Location: No Excuses Gym

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