Max deadlifts and sprints on the rower are on the menu today. Let's do this!
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Your final strength test for the week is a 1RM deadlift. If you haven't yet memorized the warm-up for max testing, it can be found on Day 1. If you're not accustomed to testing your upper limits on big lifts, today's challenge might feel a little scary. But remember your commitment to this week's mission and try.
Although you should complete all circuits quickly, you can really go all-out during the second circuit. Complete all four rounds in the shortest amount of time possible. That means no rest, no water breaks, and no stopping unless your shoe is honestly untied. Don't stop until all four rounds are done!
Day 5: Max deadlift, metabolic conditioning 
Strength
1
Deadlift
Find max deadlift
Conditioning
Circuit: 3 rounds
2
Glute-Ham Raise
15 reps (alternative: stability-ball hamstring curl)
Row
400 meters
Weighted Step-Up
10 reps
Note: Rest 5-10 minutes.
Circuit: 4 rounds
3
Toes-to-bar
8 reps (alternate: hanging leg raise)
Run
200 meters
Note: Don't forget to write down your back-squat 1RM, your circuit times, what weights you used, and how you felt after finishing the workout.
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