Warmup
-200m no run
-10 squat
-10 side to side squat
-15 double leg deficit calf raise
-800m run
WOD 1
3 rounds for time of:
-Run 800 meters
-Rest 2 minutes
WOD 2
-30 double leg deficit calf raise
-2 sets of 20s front scale, 10s rest each leg (2 min)
-2 sets of 20s back scale, 10s rest each leg (2 min)
-10 pike squat
-2 min standing pike
-90s spinal twist each side
-90s kneeling Achilles stretch each side
-90s standing achilles stretch on block each side (use stairs, KB, curb or foam roller)