Strength:

Deadlift  5/5/5/5/5

Metabolic Conditioning (MetCon):

1. Thrusters for one minute, max reps (M:43kg/W:30kg).

Rest one minute.

2. GHD sit-ups for one minute, max reps.

Rest one minute.

3. Pull-ups for one minute, max reps.

Rest one minute.

4. GHD hip extensions for one minute, max reps.

Rest one minute.

5. Dips for one minute, max reps.

Workout Tips: Your last effort of the deadlift should be five reps that kicks your ass. The workout will take you nine minutes, so plan your deadlift time accordingly. 

Paleo Post-workout Meal for The Power Athlete - Salmon and Asparagus

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