October 7th

Warm up:
■Run AND skip until your HR is around 110
■Mobility: leg swings, walk with hip extension and full shoulder ROM, openers, As, Cs
■2 x [lunge walk 10m + high knees 10m]
■Stretch, rollers, bands, etc

Strength Component: Deadlifts
■3 x 10 @ 50-60%
■Between sets: 5 set of stairs

WOD:

 

Abs: Crazy Crunches

2 sets

Crunch, medicine ball over head--> 54 seconds Crunches--> 90 seconds Mason Twist--> 65 reps Inverted crunch-->15 reps