Wednesday, November 19th, 2025
Strength
Deadlift
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 80%
Strength EMOM
“Chimera”
15:00 EMOM
minute 1: 5/5 Single Kettlebell Dead-Stop Clean
minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge
minute 3: 15 GHD Hip Extensions
minute 4: 20 Renegade Rows
minute 5: Rest
Kettlebell: 53/35lb, 24/16kg
Dumbbells: 2 x 50/35lb, 22.5/15kg
Optional Accessories
3 Sets:
50ft (15m) Sled Push, For Load
:30 Wall Sit
8-10 Glute Ham Raises*
Rest as minimally as possible between movements
Rest as needed b/t sets
*Can add banded assistance if needed
