- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 5-7 12 DB Reverse Lunges (6 per side) @ RPE 5-7 *2 [...]

- CORE - Midline & Grip 30-20-10 of: Medball Sit-ups Leg Raises Over Medball *:40 sec Hang after each set. *move fast here. *12:00 min [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 8 Barbell Wide Grip Bench Press @ RPE 5-7 12 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 4/3/3/2/2 Pause Back Squats @ RPE 5-7 10 DB Glute Bridges @ tough load *Building from [...]

- WORKOUT OF THE DAY - HYROX 06.29 3 Rounds For Time: 800m Run 50' Burpee Broad Jumps 500m Row 50' Burpee Broad Jumps *TC: [...]

- WORKOUT OF THE DAY - DTSC Pride 2025 4 Rounds For Time: (Teams of 2) 1,000m Bike Erg *switch @ 500m 20 Synchro Alternating [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 5/4/3/2/1 Split Jerks @ RPE 4-6 10 DB Bent Over Rows (5 per side) @ tough load [...]

- LEG DAY - Lower: Deadlifts 5 sets: 5/4/3/2/1 Pause Deadlifts @ RPE 4-6 12 DB Reverse Lunges (6 per side) @ RPE 4-6 *Take [...]

- CORE - Midline & Grip 21-15-9 of: Hollow Rocks Weighted V-ups *1:00 min Low Plank Hold after each set. *keep it fast. *TC: 12:00 [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 10 Barbell Wide Grip Bench Press @ RPE 4-6 10 KB Gorilla Rows @ tough [...]