A)WARM UP

IDO SQUAT ROUTINE

4 SETS:

8 FRONT ROCKING

3/3 TRIPOD TRANSITION

6 DEEP KNEEL REVERSE

8 ALT DEEP SQUAT BACKWARD REACH

5/5 SIDEWAYS STEP OVERS

B)SWOD
4 SETS:
12/12 ONE LEG SINGLE KB ROMANIAN DEADLIFT

40" ALTERNATING CONTRALATERAL DEAD BUG

5 SEESAW TO VERTICAL JUMP

C)METCON:

10 TABLE ROWS

20 BACKPACK SWING

30 PUSHUPS

40 STEP UPS

50 SITUPS

60 BURPEES

10 TABLE ROWS