November 7th

Warm up:
■Run 600m & Walk 200m
■Skip 2 minutes including 5 DUs (unbroken if you have them)
■5 inchworms
4 exercises, to be done as a quartet, reps for each round as follows:
■Supermans: 1-2-3-4-5-4-3-2-1
■Air Squats:2-4-6-8-10-8-6-4-2
■Push ups: 3-6-9-12-15-13-9-7-5
■Sit Ups: 4-8-12-16-20-16-12-8-4
■Joint mobility: everything… start slowly and work up to quicker activities
■1 x 20 second handstand hold (or 10 seconds or just decline hold)
■Stretch, rollers, bands, etc
Your Personal WOD: 50 Push-ups
                                    20 pull ups
                                    100 crunches
                                     50 leg raises
                                     50 lunges with medicine ball
                                      15 stairs
                                      2 minute plank
                                     40 sit ups