FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX FRONTS SQUATS
3-3-2-2-1-1-1-1
20 MIN. CAP
START AT 50% AND PROGRESS TO 110% OF MAX.

METCON W.O.D
2-4-6-8-10-8-6-4-2
FRONT SQUATS #135(Rx) #115(Rx) #105 #85
DB PUSH PRESS #65 #35
CALS. BIKE OR ROW

FOR TIME: 20 Min. CAP

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