October 31st

Warm up:
400m run
20 sit ups
20 mountain climbers
20 push ups
20 jumping jacks
400m run
10 sit ups
10 mountain climbers
10 push ups
10 jumping jacks

Stretch/Mobility:
Rollers, rubber band, etc.
Shoulders, hips, legs
* Take the time to stretch, not something you should over look.

Strength component: Parallel Squat
3x8 @ 70%
Between sets: 10 Superman’s (or the best you can)

WOD:
Complete 2-3 rounds of the following with a partner
10 medicine ball squats
20 Skips (Try to do some DU’s)
High knees, Butt kicks
20 weighted lunge steps
30 second plank

Finisher:
Finish with 25 jackknives 

2 sets- 1 minute plank

1 set 20 reps crunches

1 set 15 reps right leg crunch

1 set 15 reps left leg crunch

1 set 15 reps both legs down crunch

1 set 15 reps inverted crunch

1 set 65 reps Mason twist  

Today wasn't much of a hard work out day for me. It's Halloween & was more of a fun day.