A)WARM UP

IDO SQUAT ROUTINE

3 SETS:
5 WALL SQUAT

20 LUNGES

5/LADO SPIDERMAN LATERAL FLEXION AND EXTENSION

B)SWOD
4 SETS:
10/10 SINGLE LEG ROMANIAN DEADLIFT

10/10 SINGLE ARM SHOULDER PRESS

10/10 SINGLE ARM ROWS

30"HOLLOW FLUTTER KICKS

C)5 RONDAS DE:
30 DOWNWARD DOG TOE TAPS

20 TABLE ROWS O DOMINADAS O TRX

10 HSPU O PIKE PUSHUPS