MONDAY PROGRAM - BLACK DAY

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