Featured Workout: Deadlifts + Posterior Work Capacity

 Wake up this Sunday morning and murder some weights with this deadlift strength progression that has you pulling twice your body weight for 30 reps.

Sprints:

• 6 x 50m (30 sec rest)
• 4 x 100m (45 sec rest)
• 2 x 200m (60 sec rest)

Strength Progression:

• 6 x 5 Deadlifts @ 2 x body weight
• 30 foot hand-stand walk

Metcon: 5 Rounds

• 12 Deficit RDLs
• 12 Pull-ups
• 12 Burpees

Auxiliary Burnout: 4 Rounds

• 10 Seated curls (Dropset)
• 10 Tricep kickbacks (Dropset)
• 10 Dips (Tabata 15 seconds)

Core:

• 100 GHD sit-ups