Tuesday July 14, 2026
Strength: Sumo Deadlift + Strict Press
Every 2:00 x 6 Sets, Alternating Stations
Station 1: Sumo Deadlift
4 Reps @ 95% of 5×5 Sumo Deadlift Test
Rest 20-25 sec
3 Reps @ 100% of 5×5 Sumo Deadlift Test
Rest 20-25 sec
2 Reps @ 105% of 5×5 Sumo Deadlift Test
Station 2: Strict Press
8 Reps, Building to a Max
Starting at 100% of 3×10 Strict Press Test
Conditioning
“Source Code”
12:00 EMOM
Minute 1: 4 Wall Walks
Minute 2: 16 Russian Kettlebell Swings
Minute 3: 8 Box Jumps
Score = Rounds Completed (4 complete rounds possible)
Wall Walk: 10-in From Wall
Kettlebell: 70/53lb (32/24kg)
Box: 30/24in
Optional Accessories
For Quality:
4 Sets:
8-10 Glute Ham Raises
:15/:15 Single Leg Glute Bridge Hold
6/6 Single Arm Dumbbell Push Press
