FRIDAY PROGRAM -BLACK DAY

​BLACK DAY
STRENGTH PROGRAM

ROW 1 MIN ON - 30 SECOND REST X 2
10 AIR SQUATS
10 SWING KICKS
10 PUSH UPS
PVC MOBILITY

S1-UB
SUPINATED BARBELL BENT ROWS
4 X 8

S2-LB
KBELL FRONT RACK ALT. LUNGES
4 X 5 EACH LEG

S3-LB
BANDED LATERAL STEP OUTS
30 SEC ON - 30 SEC OFF
3 SETS EACH SIDE

S4-UB/LB
KNEEL TO STAND DUMBELL STIFF ARM PRESSES
4 X 5 EACH SIDE

S5-CORE
FLOOR WIPERS
HI HIPS
LEG TOSSES
40/20 X 3