FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
STRICT PRESS
3-3-3
PUSH PRESS
3-3-3
PUSH JERK
3-3-3
Start at 55% and progress to 85% of max.
20 Min. CAP

STRENGTH W.O.D
6 PUSH PRESSES #135(Rx) #115(Rx) #115(s) #95(s)
6 BOX JUMPS 24/20
6 TOES TO BAR OR KNEE TO ELBOW
6 CALS. BIKE OR ROW

10 ROUNDS FOR TIME: 20 Min. CAP





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