Warm-Up
QUICK FEET
TIPS
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
Prep the movements

WOD
AMRAP 14
50 wall balls
100 Double unders or 200 singles
15 V-ups

Post WOD:
PIGEON STRETCH
2 x 30 seconds on each leg.
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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