A)WARM UP

IDO SQUAT ROUTINE 2.0

3 SETS:

20 WALKING LUNGES

4 INCHWORM SUN SALUTATION

30″ IPSILATERAL DEAD BUG

B)TRUNK WORK

CADA MINUTO DURANTE 12 MINUTOS ALTERNANDO…

a)30″ HOLLOW ROCK

b)30″ CAPTAIN MORGAN LEFT

c)40″ IRONMAN HOLD

d)CAPTAIN MORGAN RIGHT

C)METCON

4 RONDAS POR TIEMPO:

10 HSPU

20 GOBLET SQUAT

10 PUSHUPS

20 SQUAT JUMPS

A)WARM UP

IDO SQUAT ROUTINE

3 SETS FOR QUALITY:

10 SCAP PUSH UPS

20 AIR SQUAT

20 DB OVERHEAD LUNGES

B)4 SETS(30″ ON/30″ OFF):

REAR FOOT ELEVATED SPLIT SQUAT(LEFT)

SEATED SINGLE ARM ARNOLD PRESS

REAR FOOT ELEVATED SPLIT SQUAT (RIGHT)

WALL SIT

C)METCON:

FOR TIME

100 DOUBLE UNDERS OR JUMPING JACKS

21 BURPEES

75 DOUBLE UNDERS OR JUMPING JACKS

15 BURPEES

50 DOUBLE UNDERS OR JUMPING JACKS

9 BURPEES

A)WARM UP

DE 10 A 1:

PUSHUPS

KB SWING

AIR SQUAT

SITUPS

B) 3 SETS_

MAX KIPPING HSPU(BAJADA RETENIENDO 5 SEGUNDOS)

MAX TABLE ROWS EN 30 SEG

C)MAXIMAS EN 12 MINUTOS:

20 STEP UPS(CON MOCHILA CARGADA SI ES POSIBLE)

15 DIAMOND PUSHUPS

20 FROG HOPS