FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX BACK SQUATS WITH 1 SEC. PAUSE
1-1-1-1-1-1-1-1-1-1
Start at 50% and progress to 120% of max.
30 Min. CAP

STRENGTH W.O.D
3 BACK SQUATS #315(E) #225(E) #225(Rx) #215(Rx) #195 #175
3 SUMO DEADLIFTS #315(E) #225(E) #225(Rx) #215(Rx) #195 #175
6 CALS. BIKE OR ROW

5 ROUNDS FOR TIME: 20 MIN. CAP

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