SATURDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
BACK SQUATS WITH A 1 SEC PAUSE AT BOTTOM
3-3-3-3-1-1-1-1-1
Start at 50% and progress to 120% of max.

25 Min. CAP

STRENGTH W.O.D
3 BACK SQUAT #315(E) #225(E) #225(Rx) #215(Rx) #195 #175
6 BURPEES
9 KETTLE BELL SWINGS #53 #35
1 ROPE CLIMB
10 CALS BIKE OR ROW OR RUN 50m.

4 ROUNDS FOR TIME: 15 Min. CAP

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