Wednesday August 12, 2026
Strength: 5×5 Sumo Deadlift Test
Every 3:00 x 5 Sets
5 Sumo Deadlifts
Conditioning
“Bases Loaded”
EMOM
16:00 EMOM
Minute 1: 13/10 Calorie Bike
Minute 2: 16 American Kettlebell Swings
Minute 3: 16 Box Jumps
Minute 4: 50/50ft Single Arm Overhead Carry
Score = Successful Rounds Completed
Kettlebell: 53/35lb (24/16kg) (Same load for KBS and OH Carry)
Box: 24/20in
Optional Accessories
For Quality:
4 Sets:
12 Ring Hamstring Curls
15 Banded Face Pulls
:30 Weighted Sorenson Hold
