FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX BACK SQUATS
4-4-3-3-2-2-1-1-1-1
Start at 50% and progress to 120% of max.
25 Min. CAP

STRENGTH W.O.D
3 BACK SQUATS #315(E) #225(E) #225(Rx) #215(Rx) #175 #155
12 HAND RELEASE PUSH UPS
100m SPRINT RUN

5 ROUNDS FOR TIME: 15 Min. CAP

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