29 Oct - Gym & Run

20 minute run in the morning followed by:

Evening:

8 min warm up on X-trainer

20 mins at 14-15 (260 - 310 watts)

3 * 20 of:

Cross body pull
body twist
weighted stomach crunch
lunges
single leg squats
leg squats
hip flexor

plank - 2 * 1 min
side plank - 4 * 30 seconds