Strength:
Deadlift 5 x 5 @65-70% of 1 rep max
90 seconds between sets
Focus on your technique, staying tight.
Metcon:
8 rounds each exercise/ complete all 8 rounds before moving on to the next movement
20 seconds on 20 seconds off
For 20 seconds complete as many reps as possible then rest 20 seconds
Bike
Pull up
Push up
GHD Sit up or Abmat Sit up