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