- PUMP - Upper: Push - Pull 4 sets: 5 Pause Bench Press @ RPE 5-7 10 Supinated DB Bent Over Rows @ heavy *total [...]

- SQUATS & JUMP - OHS + Plyos 5 sets: 5/4/4/3/3 Overhead Squat @ RPE 5-7 3 Explosive Box Jumps @ 30”/24” *Rest 1:30 in [...]

- GRUNT WORK - Core / Push / Carry 4 sets for quality: 50’ Sled Drag @ 2-3 x 45s 25 AbMat Medball Sit-ups 100’ [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 8/8/6/6/6 Deadflits @ RPE 5-7 9–12 DB Z-Press @ RPE 6 *Rest 1:00 [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 65% 8 Front Squats @ 70% 6 Front Squats @ 75% 4 Front [...]

- HYROX x DTSC - "Run, bike, row long" AMRAP 10: 1,200m Run 100' Burpee Broad Jumps Max Wall Balls in time remaining *Rest 1:00* [...]

- TEAM DAY - "Stick the landing" 4 Rounds For Time: (Teams of 2) P1: 400 Meter Run / P2: 75 Double Unders 24 Pull-ups [...]

- PUMP - Upper: Push - Pull 4 sets: 5 Pause Bench Press @ RPE 4-6 12 Supinated DB Bent Over Rows @ heavy *total [...]

- SQUATS & JUMP - OHS + Plyos 5 sets: 5/5/5/3/3 Overhead Squat @ RPE 4-6 5 Explosive Box Jumps @ 24”/20” *Rest 1:30 in [...]

- GRUNT WORK - Core 4 sets for quality: 50’ Sled Push @ 2-3 x 45s 1:00 min Plank Hold 100’ DB Farmer Carry @ [...]