- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 7-9 8 DB Reverse Lunges (4 per side) @ RPE 8-9 *2 [...]

- CORE - Midline & Grip Midline 21-15-9 of: GHD Sit-ups or Weighted Sit-ups Strict Hanging Knee Raises Hollow Rocks *move fast here. *10:00 min [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 2 Barbell Wide Grip Bench Press @ RPE 7-9 8 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 5/4/3/2/1 Pause Back Squats @ RPE 7-9 8 KB Russian Swings @ tough load *2 sec [...]

- WORKOUT OF THE DAY - HYROX 07.20 AMRAP 30: 100' Sandbag Lunges 15 Cal Bike Erg 50' Burpee Broad Jumps 15 Cal Row 25 [...]

- WORKOUT OF THE DAY - "A friendly day" 3 Rounds For Time: 42 Echo Bike Cals *split as needed 36 Deadlifts @ 95/65 30 [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 3/2/2/1/1 Split Jerks w/pause at catch @ RPE 6.5-8.5 10 DB Bent Over Rows (5 per side) [...]

- LEG DAY - Lower: Deadlifts 5 sets: 3/3/2/2/2 Pause Deadlifts @ RPE 6.5-8.5 8 DB Reverse Lunges (4 per side) @ RPE 7-9 *2 [...]

- CORE - Midline & Grip 3 sets: 21 V-ups 21 Medball Sit-ups 21 Medball Flutter Kicks (1,1,2,2) *move fast here. *10:00 min to complete. [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 4 Barbell Wide Grip Bench Press @ RPE 6.5-8.5 8 KB Gorilla Rows *total reps [...]