TUESDAY PROGRAM -BLACK DAY

GW
10 SWING KICKS
10 WALL SCAP STRETCH
10 DRAGON WALKS 
10 PUSH UPS
PVC MOBILITY
EMPTY BAR 3 POSITION STRETCH
5 DEADLIFTS
5 JUMP HI PULLS FROM ABOVE THE KNEE
5 HANG POWER CLEANS
5 POWER CLEANS FROM MID SHIN

S1
DEADLIFTS
5 X 5
50-70%

S2 
POWER CLEANS
5 X 5 
50-70%

S3
BAR COMPLEX
1HANG CLEAN TO PUSH PRESS "TRIPPLE" 
DO  THIS SEQUENCE 2 SETS IN A ROW BEFORE PUTTING BAR DOWN
REST 10 SECONDS THEN REPEAT 5 MORE TIMES - RESTING BETWEEN EACH SET
START AT 50% OF PUSH PRESS 1 RM

S4
KBELL FRONT RACK SQUATS
4 X 8

S5 CORE
GET UP SIT UPS
​4 X 6 EACH SIDE