Warm-Up
Go through each movement as fast as possible for 10 seconds each:
Two Feet Side to Side, Two Feet Front to Back, Ali Shuffle, Quick Touches (“Pitter Patter”), Single Leg Front/ Back, Single Leg Side/Side
WOD prep
Sumo Dead lift
2,2,2,2,2
Single Kettle bell for 8 to 11 kids
WOD
AMRAP 12
10 Burpees
10 Hollow rocks
10 Dumbell Goblet squat squats
Post WOD:
AGILE 8
Foam Roll IT Bands, Piriformis (Glutes), Adductors to Groin. Then 10 reps of the following: V-sit Rollovers, Hip rotations ea. leg (5 ea. way), Groiners each side, Frog Jumps
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