Extreme – May 12-13, 2011

Dynamic Warm-up (DWU)

4-6 x 1min Hill Repeats w/jog down recovery – Try to reach same point on every climb. Use weight or vest to scale up, but don’t sacrifice speed.
Rain Option: Fast Step-ups or Jump Switch Lunges 4-6 Rounds of 60 sec all-out/2 min Walk around Recovery

RSS:8 Reps AMRAP in 12 min
Roll Back Sit-ups to Stand
Side Pull Lunges or Skater Hops
Overhead Squats
Beached Whales

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

Rolling Lesson: IT Band

Thursday @ 8:30 am @ Town Center Park
Friday @ 5:00 am @ Main Street by the Caboose
(if raining either day, go to Gym)