Dynamic Warm-up (DWU)

XWOD:
2-Mile Run – 2 min Fast, 1 min Easy – Record Total Time for Run
Rain Option: rotate through 20 sec of each for 20 min (20 rounds)
Jog w/POSE form around gym
Fast Skips around Gym
Fast Jump Rope

RSS:
10 Rounds x 20 sec of each exercise:
Clap Push-ups
X- Body Lifts
Alternating SL Spiders or Mountain Climbers

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

Rolling Lesson: Inner Quad

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