Skill:
3x10 Glute Bridge w/ 3 sec hold at the top
**Superset**
3x - Frog Stretch @ 30 sec
Strength:
Tier 1 Back Squat:
5x3, +5-10# from last
Tier 2 Back Squat:
1x3@70%ww
1x3@80%ww
1x3+Amrap@90%ww
NOTE: Back Squats based on 90%ww
WOD:
"Cindy"
20 Min AMRAP:
5 Pull Ups / Ring Row / Ring Pull up
10 Push Ups
15 Air Squats
Scaled: “Cindy”
12 min AMRAP:
5 Pull Ups / Ring Row / Ring Pull up
10 Push Ups
15 Air Squats