MONDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX OVER HEAD SQUATS
4-4-4-4
20 MIN. CAP
START AT 30% AND PROGRESS TO 0% OF MAX.

METCON W.O.D
10 OVER HEAD SQUATS #135(E) #115(E) #95(Rx) #65(Rx)
15 PULL UPS OR 6 BAR MUSCLE UPS
20 CALS. BIKE OR ROW OR RUN 250m.

6 ROUNDS FOR TIME: 20 Min. CAP