BLACK DAY
STRENGTH PROGRAM 1 WARM UP 1 MIN ROW- 2 SETS 10 AIR SQUATS 10 ALT LUNGES 10 PUSH UPS 10 SWING KICKS 10 DRAGON WALKS 10 SCORPION KICKS PVC MOBILITY S1-UB LANDMINE SINGLE ARM PRESSES (SPLIT STANCE) 4 X 8 EACH ARM S2-LB BACK SQUATS 5 X 5 50-70% S3-UB ROTATING LANDMINES 4 X 8 ( SIDE TO SIDE = 1 REP) S4-LB WEIGHTED ALTERNATING LUNGES W/ KBELLS (FARMERS CARRY GRIP) 5 X 6 EACH LEG S5-CORE WEIGHTED RUSSIAN TWIST WEIGHTED HOLLOW HOLDS 40-20 X 3 EACH UB - UPPERBODY LB - LOWERBODY MC - METABOLIC CONDITIONING
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March 2020
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