MONDAY'S WORKOUT OF THE DAY

WARM UP

  • DYNAMIC STRETCHING
  • PVC STRETCHING

SKILL/STRENGTH

  • BACK SQUATS WITH A 3 SEC PAUSE.
  • 4-4-3-3-2-2-1-1-1-1
  • Start at 50% and progress to 100% of max.
  • 20 Min. CAP

METCON W.O.D

  • 10 KETTLE BELL S.D.H.P #53 #35
  • 10 KETTLE BELL SWINGS
  • 10 KETTLE BELL THRUSTERS
  • 200m RUN
  • 6 ROUNDS FOR TIME: 20 Min. CAP