Extreme – April 28-29, 2011

Dynamic Warm-up (DWU)

XWOD: Timed Station Interval Circuit w/Agility – (Game Day!)
Rain Option: Can be set up inside

45 sec on/15 sec off of each:
Jump Rope
Running Leaps Over Cones
Speedy Bear Crawl
Cone Lateral Slide
Jump Over Cones
Short Sprints Forward and Backwards between Cones
Skater Hops between Cones

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

Rolling Lesson: Lats/Arms/Shoulders

Thursday @ 6:00 pm @ No Excuses Gym
Friday @ 5:00 am @ No Excuses Gym