FRIDAY PROGRAM - BLACK DAY

​GW
10 SWING KICKS
10 AIR SQUATS
10 PLYO JUMPS
PLANK 30 SECONDS
PVC MOBILITY
EMPTY BAR - 3 POSITION STRETCH

S1
FRONT SQUATS
5 X 5 
50-70%

S2
BARBELL BENT ROWS
4 X 8

S3
KBELL FRONT RACK BOX STEP UPS
4 X 8 STEPS

S4
KBELL FARMERS CARRY DEFECIT LUNGES
( FRONT FOOT ELEVATED ON BUMPER PLATES,  REAR FOOT ON GROUND)
4 X 8 EACH LEG

S5 CORE
HANGING L- RAISES ( SCALE IS WEIGHTED JACKNIVES)
MOVING PLANK
PARACHUTERS
​30/30 X 3 EACH