5x5 - Push ups w/ a controlled descent
Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# from last week.
If missed last week or is a recent on ramp grad, have the athlete work up to a moderately challenging 3-rep weight so they can begin next week
Tier 2: Back Squat +5-10# to working weight
**Working weight is based off 90% of most recent 1RM (08/10)
3 min AMRAP:
2 rounds of “Cindy” (5 pull up / ring row / ring pu, 10 push ups, 15 air squats)
MAX effort Row for Meters in remaining time….
**Rest 1 min between efforts**