1. warm up

  • 10 squat jacks
  • 10 squat to plank

2. For Time

  1. 100 jumping jacks
  2. 30 sumo squat heel raise
  3. 30 squat to lunge R
  4. 35 power burpees
  5. 45″ one leg plank R
  6. 30 squat to lunge L
  7. 50 squat pulses
  8. 45″ one leg plank L
  9. 1′ hamstring 90 hold

Pros 2 rounds reps

Rookies 2 rounds

Second round half reps

3. TABATA 4′ x4

  • 20″ High knees
  • 10″freedom squat
  • 20″ low skipping
  • 10″ squat hold

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ΠΡΟΤΑΣΗ: MINIMUM 1 ΦΟΡΑ ΤΗΝ ΕΒΔΟΜΑΔΑ

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