A)WARM UP

IDO SQUAT ROUTINE

3 SETS:
5 WALL SQUAT

20 LUNGES

5/LADO SPIDERMAN LATERAL FLEXION AND EXTENSION

B)ISOMETRIC WORK

4 SERIES.

20 STRAIGHT ARM HIP TAPS

40" AIR SQUAT HOLD

40" SUPERMAN HOLD

C)METCON
3X(30" ON/30" OFF)

FROG HOP

PUSHUP

SPLIT JUMP

BURPEE

AIR SQUAT

AIR SQUAT HOLD

SITUP