A)WARM UP

IDO SQUAT ROUTINE 2.0

3 SETS:
10 SCAP PUSH UPS

DEEP SQUAT BACKWARD REACH

30″ HOLLOW HOLD

B)4 SETS:
10 TABLE ROWS(31X3).3 SEGUNDOS DE BAJADA,UNO ABAJO,SUBIR EXPLOSIVO,3 SEG ARRIBA)

30″ NOSE TO WALL HANDSTAND HOLD

10 SQUAT JUMPS

1 MIN DE DESCANSO

C)METCON
AMRAP 10(MAXIMAS RONDAS EN DIEZ MINUTOS):
20 KB O BACKPACK SWING

15 KB O BACKPACK THRUSTERS

10 BURPEES OVER THE BACKPACK

A)WARM UP:
3 SERIES:
5 FACE TO WALL SQUAT

10 SCAP PUSHUPS

10 PERIOCHKA STRETCH

B)TRUNK WORK
4 SERIES:
30″ HOLLOW HOLD

30″ SIDE PILLAR HIP DROP TO STARFISH LEFT

30″ PILLAR TO PLANK PRESS UP

30″ SIDE PILLAR HIP DROP TO STARFISH RIGHT

C)METCON:
FOR TIME:
50-40-30 AIR SQUAT

40-30-20 JUMPING LUNGES

30-20-10 BURPEES

*LA SECUENCIA VA DE LA SIGUIENTE MANERA:
50 AIR SQUATS,40 JUMPING LUNGES,30 BURPEES,40 AIR SQUATS,30 JUMPING LUNGES,20 BURPEES,30 AIR SQUATS,20 JUMPING LUNGES,10 BURPEES