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