WOD 1 = Annie (modified)
50-40-30-20-10 reps for time of:
-Double-unders
-Hollow rocks
WOD 2 = Wellness = Front split series warm up
-40 calf raises with heels and toes touching. Keep knees locked and together
-90s elevated seiza
-40 calf raises with heels together and toes out. Keep knees locked and together
-90s squatted seiza. Keep ankles in plantar flexion
-40 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)