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

A)WARM UP:

4 SETS:

4 SQUARE DRILL

5 WALL SQUAT

10 WALL SLIDES

30″ PILLAR HOLD W/ALTERNATE REACH(5 SEG POR BRAZO CADA VEZ)

B)SWOD:

4 SETS:

10 DIVE BOMBER PUSHUPS

20 ALTERNATING PISTOLS

1 MIN PUSHUP PLANK

C)METCON

ALT EMOM+INCREASING LADDER

*CADA MINUTO ALTERNAIS ENTRE EJERCICIOS.CADA RONDA AUMENTAIS UNA REP A CADA UNO…QUEDARIA 10 PUSHUPS EN EL MINUTO 1,10 GOBLET EN EL DOS,10 BURPEES EN EL 3,10 V UPS EN EL 4, 11 PUSHUPS EN EL 5, 11 GOBLET EN EL 6, 11 BURPEES EN EL 7, 11 V UPS EN EL 8, 12 FLEXIONES…HASTA QUE NO ENTREIS EN EL MINUTO

a)10 PUSHUPS

b)10 GOBLET SQUAT

c)10 BURPEES

d)10 V UPS

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