Warm up
Jog or move for 15 min. If you can’t go outside and run, do a 15 min EMOM
5 rounds of
– 1 min running in place (alternate high knees, butt kickers, etc)
-1 min jumprope
-1 min jumping jacks
Then
-10 pike squat
-30 deficit calf raises
– 2 rounds of 20s of single leg deficit calf raises on each side
-10 pike squat
WOD 1 = modified Annie
50-40-34-20-10 Rep rounds of
-double unders
-hollow rocks
WOD 2=
-50 calf raises with heels and toes touching. Keep knees locked and together
-90s elevated seiza
-50 calf raises with heels together and toes out. Keep knees locked and together
-90s squatted seiza. Keep ankles in plantar flexion
-50 calf raises with toes together and heels out as far as possible. Keep knees straight Reset if heels drift inward
-90s curled seiza. Curl toes under the foot as much as possible
-10 Pike squat
-2 min standing pike
-10 Pike squat
-90s min kneeling Achilles stretch on each side.
-90s Standing Achilles stretch each side. Use foam roller or block. Keep heel down.
-90 s narrow hurdler each side on block/ab mats
-90 s wide hurdler on block/ab mats (each side)