Deficit Deadlift : 5×2 at 70% 1RM

Perform deficit deadlifts on a 2-inch riser (equal to a jerk block lid or a red competition plate)
Focus on active lats and driving the feet through the floor (push!!)
Before ascending, we want athletes to take a solid stomach breath in to secure the midline. Pull the slack out of the bar by activating your lat muscles.
Chest should sit slightly higher than the hips with a neutral head glance, ensuring our feet are in our power position while having nearly vertical shins.
During the drive, we want to see athletes drive their feet through the floor, staying strong through the midline while compressing the shoulder blades together with a straight bar path. Squeeze the hips when the bar passes the knees, breathe out and drive your shoulders to the ceiling.

5 rounds for max reps of:

30% of max rep Strict Deficit Handstand Push-ups

30-40% of max reps

Strict Handstand Push-up
Strict Handstand Push-ups (+Abmats)
Handstand Push-ups (box)
Pike Push-ups
Dumbbell Shoulder Press
How to approach the lifts

The prescribed deficit is 4” for men and 2” for women.
These are performed on a flat (cushioned) surface.
Focus on keeping the reps controlled, core and hips locked into a solid straight-line position (no broken hips).
Hands should be just outside shoulder width with the fingers pointed at the wall.
Heels are the only body part in contact with the wall throughout the motion (No hips, butt, or back).
Athletes should start from a full lockout with the ears in line with the biceps. This lift begins by unlocking the head back towards the wall into a tripod stance. The head stays looking straight forward the whole time (down and up), and once we make contact with the floor, we drive straight up, pressing through the body with the head into a full lockout (ears inline with biceps).
Remind athletes to never rest at the bottom.

5 rounds, 2 mins each, for max reps of:

30 Air Squats

max reps in remaining time Assault Bike Calories

* Rest 2 mins

Stimulus is moderate to moderate high. Athletes will have 5-2:00 min sets with a 2:00 rest between sets. Each round is scored by the number of calories accumulated on the bike. The goal is to find consistent pacing on squats and the bike to have repeatable scores across the round while pushing the pace if possible.

This workout is all about pushing the bike. Athletes will need your help to stay motivated, so keep the vibe up in the gym and get them moving to stay consistent with their scores.