Dynamic Warm-up (DWU)

XWOD:
AMRAP – Obstacle Course for Time – Take turns. Stop when times get too slow.
Rain Option: Can be set up inside – Need Jump Ropes, Cones, Chalk Lines, & Mat

RSS:
Course:
Jump Rope
Lizard or Bear Crawl
Hops on R Leg
Hops on L Leg
Running Cartwheel or Lateral Donkey Kick
Traveling Ski Jumps over a Line
Zig-Zag Lateral Cone Slides
Running Cone Hurdles
All-Out Sprint to Finish!

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

Rolling Lesson:Lats/Arms/Shoulders

Thursday @ 8:30 am @ Town Center Park
Friday @ 5:00 am @ No Excuses Gym