MONDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
STRICT SHOULDER PRESSING
5-5-5-3-1-1-1-1
20 Min. CAP
Start at 40% and progress to 100% of max.

METCON W.O.D
6 THRUSTERS #95(Rx) #65(Rx)
6 PUSH UPS
6 CALS. ROW OR BIKE

15 ROUNDS FOR TIME: 20 Min. CAP

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