Be Dynamic!

ROM Drills and *Dynamic warm-up, then

100′ Crab walk

100′ Bear crawl

100′ Walking lunges

100 Ab-mat sit-ups

100 Butt-to-ball squats

100 Double-unders

Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s)

MetCon: 4 rds for time of

10 slam balls (30#)

10 DB windmills (35# DB)

10 180 jump turns

10 calorie row

-DR 8:41, AR 9:17

*Dynamic warm-up today consisted of 5 shuttle sprints (50′ down and back = 1), then each exercise is 50′ down and jog back to starting position: butt-kickers, high knees, karaokes left, karaokes right, Frankensteins, inch-worms (walk hand out to push-up position, 1 push-up, walk feet to hands, stand up), over-unders (pretend like you’re stepping over a fence, then ducking under a fence – 5 each side)