SUNDAY PROGRAM - BLACK DAY

​BLACK DAY
STRENGTH

GW
10 WALL SCAP STRETCHES
10 INCH WORMS
10 DRAGON WALKS
10 SCORPION STRETCHES
10 BROAD JUMPS
PVC MOBILITY



S1-UB
BARBELL STRICT HI PULLS
4 X 6


S2-LB
FRONT SQUATS
5 X 5
50-70%

S3-UB
ALTERNATING DUMBELL BENCH PRESS
5 X 8 EA. ARM

S4-LB/UB
HEAVY DUMBELL FARMERS CARRY
40 SECONDS ON 
20 SECOND REST

5 ROUNDS


S5 - CORE CIRCUIT
GHD SIT UPS
LATERAL MOVING PLANKS
HOLLOW ROCKS
PARACHUTERS
GET UP SIT UPS
90 DEGREE MED BALL CRUNCHES

30 SECONDS ON
30 SECOND REST 

1 MIN REST AFTER ALL 6 STATIONS

2 ROUNDS