4x10 - deficit push up / push up
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
**REST >90 sec between sets**
15 min AMRAP:
3 Deficit Push-ups / Push-ups
3 A-KBS @53/35
6 Deficit Push-ups
9 Deficit Push-ups
250/200m Row and so on adding +3 reps each round until time expires...