PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward and into deeper lunge than we typically do for this exercise, but keep glutes engaged, 20 pulses forward to end range. * this is a great prep for both squatting and running. Running Recovery:  Voodoo band your calf and then for 2 minutes/leg you are going to bonesaw calf smash on the foam roller.  You are going to work slowly from below the knee and to above the ankle.  Shift your weight from side to side to reach more tissue on shin and calf.