Wednesday June 10, 2026
Strength: Sumo Deadlift
Every 3:00 x 5 Sets:
5 Sumo Deadlifts
All sets at the same load. Target 75-80% of 1RM Deadlift.
Conditioning
“Extra Time”
16:00 EMOM
Minute 1: 5 Strict Pull-Ups
Minute 2: 10 Dual Kettlebell Gorilla Rows
Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings
Minute 4: 100ft DBall/Sandbag Carry
*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.
Score = Completed Rounds (4 total)
Gorilla Rows: 2 x 53/35lb, 24/16kg
Sandbag Carry: 150/100lb, 68/45kg
Optional Accessories
For Quality:
4 Sets:
12 Ring Bicep Curls
12 Ring Hamstring Curls
:30 Weighted Sorenson Hold
