FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Circuit

SKILL/STRENGTH
BENCH PRESS
4 REPS. @ 40%
4 REPS. @ 50%
3 REPS. @ 60%
3 REPS. @ 70%
2 REPS. @ 80%
1 REP. @ 90%
1 REP. @ 100%
25 MIN. CAP

PERFORMANCE W.O.D
10 SHOULDER PRESSES #95 #65
10 TOES TO BAR
10 PARALETTE SHOOT THROUGHS WITH DIP
20 RING ROWS
20 V-SIT UPS
20 MT. CLIMBERS
1 ROPE CLIMB
SPRINT ROW OR BIKE 10 CALS.

5 ROUNDS FOR TIME: 25 MIN. CAP