121123 Banded Deadlifts, Bench Press

Buy in:
5 min jump rope
5 min DROMs
shoulder mob

Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension 185# + blue band
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.
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes. 185#
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
4 rounds of: 2 min.
ME Row for Calories -rest 1 minute 1 min. (Subbed burpees)
Wall Walks -rest 1 minute
Scores:
28/4, 23/4, 24/4, 21/4

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) (modified w/ back extension bench. did 10 reps)
1b) 3X20 UB GHD Situps – rest 60 sec. (subbed angled bench)