Wednesday
5/13/2026
A. Take 15 minutes to complete 4-5 sets of the following
-Sumo Deadlift x5 reps (not tng)
-Depth drop box-jump x3
B. 5 rounds
8 deadlifts @ 225#/155#
24 Ab mat sit-ups
40 Double unders or 55 Single unders
*12 minute time cap
essentials
A. Every 75 seconds x12 total sets
set 1: 10-12 standing DB strict press +
50ft DB overhead shuttle walk
set 2: GHD sit-up hold :20-:30 + 6-8 sit-ups
set 3: wheel hold :30 + :20-:30 Deadhang
+
B. 21-15-12-9-6-3
Box step-ups
kettlebell swings
push-ups
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