SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

5X3 Push Press – heaviest possible, rest 60 sec.

–then–

4 rounds for time of:

200m run

20 kettlebell swings

30 sit-ups

 A Strong case For The Rounded Back Deadlift   "Most people are stronger when rounding their back during deadlifts. This is natural and shouldn't be thought of as "dysfunctional." You can choose to stick with lighter loads and deadlift in neutral spinal position, or to roll the dice and allow for some rounding. If you go this route, make sure you build up the awareness and discipline to avoid fully flexing the lumbar spine while lifting heavy loads."—Bret Contreras for TNation.com