- POSTERIOR - Deadlifts 4 sets: 3 Dead Stop Deadlifts @ RPE 8 *conventional grip 8 DB Bulgarian Split Squats @ RPE 8 (4 per [...]

- MIDLINE - Core 4 sets: 15 Medball Sit-ups 20 Medball Russian Twists *total reps 15 Hollow Rocks 30 Flutter Kicks *total reps *Rest as [...]

PUMP Press & Carry 5 sets of: 6 DB Bench Press @ RPE 8 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between [...]

- LEG DAY - Back Squats 4 sets: 4 Back Squats @ RPE 8 2 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between [...]

HYROX x DTSC "a double effort" For Time: w/partner (double) 800m Run Together 200’ Burpee Broad Jumps *split as needed 800m Run Together 1000m Ski [...]

- WORKOUT OF THE DAY - "a running ladder" For Time: (Teams of 2) 800m Run Together 40 Synchro DB Snatch @ 50/35 600m Run [...]

- PUMP - Push & Pull 5 sets: 5-10 Strict Chinese Dips on Box 5-10 Strict Chin-ups *Rest 1:30 in between sets. *Modify reps as [...]

POSTERIOR Deadlifts 5 sets: 4 Dead Stop Deadlifts @ RPE 7 *conventional grip 10 DB Bulgarian Split Squats @ RPE 7 (5 per side) *Hold [...]

MIDLINE Core 4 sets: 15 Hanging Strict, Knee Raises 12 V-ups :40 sec Tall Plank Hold *Rest as needed here. HYROX x DTSC “A mini” [...]

PUMP Press & Carry 5 sets of: 9 DB Bench Press @ RPE 7 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between [...]