MONDAY PROGRAM

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/CORE/UB
BACK SQUATS
5 X 5 
50-70%

S3-UB
PRACTICE SNATCHES
10 MINUTES
WORK UP TO NO MORE THEN 70%

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