Extreme – April 14-15, 2011

Dynamic Warm-up (DWU)

XWOD: Short, Steep Hill Repeats w/jog down recovery – AMRAP in 12 min
Use weight or vest to scale up, but don’t sacrifice speed.
Rain Option: Fast Step-ups. 18 Rounds of 30 sec all-out/60 sec Walk Around Recovery.

RSS: – 20, 16, 8 Reps for Time
Front/Back Lunges R
Front/Back Lunges L
Alt Donkey Kicks or Kick to Handstand
Alternating Up, up, down, down planks

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

Rolling Lesson: IT Band

Thursday @ 6:00 pm @ No Excuses Gym
Friday @ 5:00 am @ Main Street by the Caboose