Friday 12/26/2025

Option 1:
Every minute, on the minute, for 8 minutes:
2 Banded Sumo Deadlifts @ 50-55% + Added Band Tension

Option 2:
Every minute, on the minute, for 8 minutes:
2 Sumo Deadlifts @ 70-75% (no bands)

* Regardless of which option chosen, the goal of these pulls is to be as fast as possible!

Watch this videos prior to performing sumo's!
youtube.com/watch?v=gC7XrsqupWg&t=4s

B.

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Russian Kettlebell Swings (heavy)

Rest 2 minutes, then...

Every minute, on the minute, for 10 minutes (5 sets of):
Station 1: 60 Second Bike or Row
Station 2: 15 Wall Ball Shots (20/14lbs to 10/9')