A)WARM UP

3 SETS:

6 BENT SIT UPWARD REACH

6 BENT SIT TO TALL SPLIT KNEEL(ALTERNANDO)

8 KNEE HAND ROCKING

5/LADO FIGURE FOUR SIT TO DEEP HALF KNEEL

5/LADO TRIPOD TRANSITION

B)4 SETS(HEAVIEST WEIGHT)

10 REAR FOOT ELEVATED SPLIT SQUAT(LEFT)

10/10 SEATED SINGLE ARM ARNOLD PRESS

10 REAR FOOT ELEVATED SPLIT SQUAT (RIGHT)

45″ WALL SIT

C)FOR TIME

100 JUMPING JACKS

100 PUSHUPS

200 LUNGES

300 AIR SQUAT

100 JUMPING JACKS

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″ SIDE PILLAR HIP DROP TO STARFISH

c)40″ IRONMAN HOLD

d)30″ SIDE PILLAR HIP DROP TO STARFISH

C)METCON

EMOM 20(CADA MINUTO DURANTE 20 MINUTOS)

4 BURPEES

6 AIR SQUAT

8 SITUPS

A)WARM UP

IDO SQUAT ROUTINE

4 SETS:

8 FRONT ROCKING

3/3 TRIPOD TRANSITION

6 DEEP KNEEL REVERSE

8 ALT DEEP SQUAT BACKWARD REACH

5/5 SIDEWAYS STEP OVERS

B)SWOD
4 SETS:
12/12 ONE LEG SINGLE KB ROMANIAN DEADLIFT

40″ ALTERNATING CONTRALATERAL DEAD BUG

5 SEESAW TO VERTICAL JUMP

C)METCON:

10 TABLE ROWS

20 BACKPACK SWING

30 PUSHUPS

40 STEP UPS

50 SITUPS

60 BURPEES

10 TABLE ROWS