MON 4/21/25 WOD

Warm Up - Hip rotations – out and around - Hip rotations – in and out - Heel walks - Toe walks - Outside feet - Inside feet - front skips - back skips - side skips - High knees - Butt kicks - Carioca - Shuttle runs - 200m run (easy) - :30 alternating hamstring scoops - 20 sec zig zag jumps - 20 sec front to back - 10 sec zig zag (single leg) - 10 sec front to back (single leg) - 200m run -

WOD II

Every 5 Min
400-meter run L2-300m L1-200m

5 Rounds Slowest run time

WOD II - Tabata
:20 air squats
:10 rest

8 sets

Post WOD - :30 lacrosse ball roll bottom of each foot - :30 standing hamstring stretch/side - :30 calf stretch/side