FRIDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX BENCH PRESS
10-10-8-6-3-1-1-1-1-1-1

START AT 50% AND PROGRESS TO 130% OF MAX.
25 MIN. CAP

METCON W.O.D
5 DEADLIFTS #225(RX) #215(RX) #195 #155
10 H.S.P.U
15 CALS. BIKE OR ROW

5 ROUNDS FOR TIME: 20 MIN. CAP

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