Mobility:
-5min quick head to toe
-10min ankle mobility
http://www.youtube.com/watch?v=_Gwgm3s2EQ0MuscleChainRecruitment/Core:
100 Heel Pulls to peak
100 Heel Extensions & Tucks from full Plank
-50/50 split per side or 70/30 if you have a problem side
WOD:
23min AMRAP
-500m Row
-20 Goblet Squats
-10 Ring Pushups/HRPU