FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
SUMO DEADLIFTS
4-4-4-4-4
START AT 50% AND PROGRESS TO 130% OF MAX.
20 MIN. CAP

METCON W.O.D
5 DEADLIFTS #225(Rx) #195(Rx) #195 #175
5 OVERHEAD SQUATS #95(Rx) #65(Rx)
5 CALS. ROW OR BIKE

15 ROUNDS FOR TIME: 20 Min. CAP


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