Dynamic Warm-up (DWU)
XWOD:
8 x Push Intervals – 1 min fast run / 1 min easy jog – cover same distance on fast runs
Rain Option: Jump Rope, SL Hops, Mtn Climbers, Tuck Jumps, or Run in Place
RSS: 2 Rounds – 1 min exercise, 1 min rest – count total reps
Jumping Pull-ups on Bar
Superman
Alt Hanging Knees on Bar
Up, Up, Down, Down Planks – Lead R 1st round, lead L 2nd round
Stretch Routine: Hold each for 10+ seconds
Rolling: Quad
Thursday @ 11:30 am @ Town Center Park – by the Stage
Friday @ 5:00 am @ Main Street Suwanee – by the Caboose
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