I don’t really know how to set this one up…
You know what? See for yourself…
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
3 rounds for time of:
14 Thrusters 115/75#
21 GHD Sit-ups