A)WARM UP

IDO SQUAT ROUTINE

3 SETS FOR QUALITY:

10 SCAP PUSH UPS

20 AIR SQUAT

20 DB OVERHEAD LUNGES

B)SWOD

4 SETS FOR QUALITY

20/20 BULGARIAN SPLIT SQUAT

30″ POR LADO SIDE PILLAR HIP DROP TO STARFISH

30″ WALL SIT

C)»PRISONER BURPEES»
FROM 20 TO 1(20,19,18,17,16…3-2-1.
BURPEES*

*10 M LUNGES BETWEEN SETS