Thursday, December 4 2025

Strength: A)

Option 1:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 30-35% + Added Band Tension

Option 2:

Every minute, on the minute, for 12 minutes:

2 Banded Sumo Deadlifts @ 50-55% (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!

Metcon: Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.

At the 3:00 mark, rest 60 seconds, then…

Against a 3 minute clock, complete as many reps as possible of:

500m Row/Ski

Max Russian Kettlebell Swings (53/35lbs) in the remaining time.

At the 7:00 mark, rest 60 seconds, then repeat one more time, starting from the beginning!

Rx+ Loading:

70/53lbs