- STRENGTH - Upper Body Pulling 5 sets: 4 Barbell Pendlay Rows @ work up to a heavy 4 8 DB Hang Cleans @ RPE [...]

- STRENGTH - Pause Front Squats 4 x 1 @ RPE 9 or 90% *1 sec pause @ bottom of squat. - WORKOUT OF THE [...]

- WORKOUT OF THE DAY - 7 RFT: (Teams of 2) 18/15 Calorie Ski Erg 18 Wall Ball Shots (20/14) *Both partners working at the [...]

- STRENGTH - Strict Press 5 x 4 @ RPE 8 or 80% *Perform 5 Weighted Dips after each set. - WORKOUT OF THE DAY [...]

- STRENGTH - Deadlifts & Carries 5 sets: 6 DB Deadlifts @ RPE 10 6 DB Glute Bridge @ same weight as DLs 50’ DB [...]

- STRENGTH - Pause Bench Press 5 x 3 @ RPE 8 or 80% *Perform 10 Single DB Tricep Extension after each set. *2 sec [...]

- STRENGTH - Upper Body Pulling 5 sets: 14 Single Arm DB Bent Over Rows @ RPE 10 4 Wide Grip Strict Pull-ups or 6 [...]

- STRENGTH - Pause Front Squats 5 x 2 @ RPE 8 or 80% *Work up to a High Box Jump in between sets. *Each [...]

- WORKOUT OF THE DAY - 400 Meter Sandbag Run 80 Alternating DB Snatch 400 Meter Sandbag Run 100 Sandbag Squats 400 Meter Sandbag Run [...]

- STRENGTH - Strict Press 5 x 6 @ RPE 7 or 73% *Perform 10 Push-ups w/pause at floor after each set. - WORKOUT OF [...]