Workout: Strength

Warm-up: Barbell complex @ #75, #85, #95 (borrowed from the lads at mtnathlete.com)

A barbell complex is: 6 reps of deadlift, bent-over row, hang-clean, front-squat, push-press, back-squat, push-up. No letting the barbell down to rest. Great warm-up !

Workout:

Work up to 1RM Deadlift (Nate: #375, Kostas: #355)

Then

(1) 5 rounds of:

3 x Deadlift @ 85% 1RM

7 x pull-up

(2) 5 rounds of:

7 x dumbbell press on glute-ham developer (each arm)

15 x atomic sit-up