November 10th

Warm-up...
Complete 3 rounds of the following. 2 minutes rest between rounds.
■10 renegade rows with push up
■20 lunge steps with KB pass under
■30 second wall sit
■40 jumping jacks
■50 high knees
■40 calf raises
■30 second plank
■20 push ups
■10 burpees

Finisher:
■2 x [25 crunches - 20 jackives - 15 leg flares - 10 AbMat sit ups]

WOD:
"LEGS"

10 Push ups
20 Sit ups
25 Squats
20 Lunges  (per leg)
80 Jumping Jack
60 Second wall sits
(x3)

15 Squat Jumps
15 Donkey kicks
20 walking lunges
30 Glute bridge hip thrust
20 Fire Hydrants (per leg)
(x3)

《ABS》
CRUNCHES - 20
CRUNCHES WITH 1 LEG DOWN (BOTH SIDES) - 20
CRUNCHES WITH BOTH LEGS UP - 20
CRUNCHES WITH BOTH LEGS DOWN - 20
RUSSIAN TWISTS - 20
(x3)
"STRETCH"