FRIDAY PROGRAM -BLACK DAY

GW
10 WALL SCAP STRETCHES
10 INCH WORMS
10 DRAGON WALKS
10 SCORPION STRETCHES
10 BRPOAD JUMPS
PVC MOBILITY


S1-UB
BARBELL STRICT HI PULLS
4 X 6

S2- UB
SUPINATED GRIP BENT ROWS
5 X 8

S3-LB/CORE/UB
FRONT SQUATS
5 X 5
50-70%

S4-LB/UB
HEAVY DUMBELL FARMERS CARRY
40 SECONDS ON 
20 SECOND REST

5 ROUNDS

S5-CORE CIRCUIT
​WEIGHTED  SIT UPS
LATERAL MOVING PLANKS
HOLLOW ROCKS
PARACHUTERS
GET UP SIT UPS
90 DEGREE MED BALL CRUNCHES

30 SECONDS ON
30 SECOND REST 

1 MIN REST AFTER ALL 6 STATIONS

2 ROUNDS