Strength
7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
Alternated with –
7 x 8 Hand Stand Push Ups
*Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
Metcon
3 Rounds for Time:
30 Box Step Ups (Alternate Legs)
25 Pull Ups
20 Burpees
Extra
4 x 400m Sprint – rest 1:1 in between all, all repeats should be at 100% effort.
