SUNDAY PROGRAM - BLACK DAY

​BLACK DAY
STRENGTH PROGRAM

JUMP ROPE 2 MIN
PVC MOBILITY / FOAM ROLL
10 AIR SQUATS
10 SWING KICKS
10 PUSH UPS

S1-LB/UB
RDL'S
4 X 6
ADD WEIGHT EACH SET

S2-UB
STANDING DUMBELL FLYS
5 X 8

S3-UB
STANDING DUMBELL SHRUGS
4 X 10

S4-LB/UB/CORE
BUMPER PLATE OVERHEAD SQUATS
4 X 6

S5-CORE
MED BALL CATAPULT SIT UPS AGAINST BRICK WALL
40 SECONDS ON
20 SECOND REST
3 SETS