FRIDAY PROGRAM - BLACK DAY

​BLACK DAY
STRENGTH PROGRAM

GW
10 AIR SQUATS
10 SWING KICKS
10 INCH WORMS
ROW 1 MIN X 2
PVC MOBILITY

S1-UB/LB
PUSH PRESS
5 X 5
60-80%

S2-LB
SUMO DEADLIFTS
5 X 5

S3-UB
LANDMINE SINGLE ARM ROWS
4  X 8 EACH ARM

S4-LB
LANDMINE SKATER LUNGES
4 X 6 EACH LEG

S5- CORE
DOUBLE DUMBELL WEIGHTED FLUTTER KICKS
DOUBLE DUMBELL SIT UP PRESS
DOUBLE DUMBELL BACK EXTENSION TO LATERAL TWIST
40/20 X 2 EACH