“Squat Warm Up:
2 Rounds:
6 Samson Lunge
5 Air Squats with a 5 sec hold at bottom
10 Scorpion Stretch
10 each side Donkey Kicks
10 each side Fire Hydrants
10 Air Squats

Strength:
3×5 Back Squat at 60-70%

Run Warm-Up:
Run for two min
2 Rounds:
10 each side “”Shoo the Chicken””
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge

WOD:
2 Rounds for Time:
1 mile Run
Rest 5 min

Cool Down:
2 min Seated Forward Fold
1 min each side Couch Stretch
1 min each side Foam Roll Calves”

 

At Home WOD

”
Warm-Up:
Run for two min
2 Rounds:
10 each side “”Shoo the Chicken””
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge

WOD:
2 Rounds for Time:
1 mile Run
Rest 5 min

Cool Down:
2 min Seated Forward Fold
1 min each side Couch Stretch
1 min each side Foam Roll Calves”