Move

5 Rounds:
500/400m Echo Bike
8 Deadlifts @ light loads

Workout of the day

1) Weighted Strict Pull-up (Or Banded Pull-up):
10-8-6-4-2 building in weight/reducing bands

2) “Sugar Rush”

3 Rounds For Time:
1000/900m Echo Bike
21-15-9: Deadlifts @ 225/155

Stimulus

1) Make the first few sets very easy in order to have the strength to find a 2-rep max. Rest 1-2 minutes between sets

2) Meant to be quick and unbroken, use the bike for recovery (less than 2 minutes each bike). Maximum of 60% of your 1RM deadlift. Cap of 10 mins