Dynamic Warm-up (DWU)
XWOD:
1-Mile Run – 30sec sprint /30sec stop, repeat – record time (or intervals)
Rain Option: rotate through 30 sec of each for 20 min (20 rounds)
Fast Jump Rope, Rower, Step-ups
RSS: 3 Rounds – 30 sec of each side per exercise – Do both sides each round
Triceps Push-ups on 1 Foot or Knee
SL Bridge
Dead Bugs w/1 Leg
3-Way Lunges to Balance on 1 Foot – Front, Side, Back
Stretch Routine: Hold each for 10+ seconds
Rolling: Inner Quad
Tuesday @ 11:30 am @ No Excuses Gym
Wednesday @ 5:00 am @ Main Street, Suwanee
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