- CORE - Midline & Grip 3 sets: 15 V-ups 30 Weighted AbMat Sit-ups @ moderate weight Max Effort Dead Bar Hang *move fast here. [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 4 Barbell Close Grip Bench Press @ RPE 6.5-8 4 Barbell Pendlay Rows @ building [...]

- LEG DAY - Strength: Back Squats 5 sets: 8/6/4/2/1 Back Squats @ RPE 6.5-8 10 KB Swings @ heavy *focus on hip drive *Building [...]

- WORKOUT OF THE DAY - HYROX 06.01 For Time: Buy in: 400m Farmer Carry @ 70s/53s Into: 5 Rounds of: 400m Run 100' Sandbag [...]

- WORKOUT OF THE DAY - "ITS GIVING" For Time: (Teams of 2) 45 Cal Ski Erg *split as needed 45 Synchro DB Front Squats [...]

- UPPER: PUSH/PULL - Push Jerks & Strict Pulling 5 sets: 9/7/5/3/1 Barbell Push Jerks @ RPE 6-7.5 4-8 Strict Wide Grip Pull-ups *Rest 1:00 [...]

- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 9/7/5/3/1 Deadlifts @ RPE 6-7.5 8 DB Farmer Step-ups (4 per side) @ RPE 6-7.5 [...]

- CORE - Midline & Grip 3 sets: 100m KB Farmer Carry @ heavy 20 GHD Sit-ups 1:00 min Low Plank Hold *move fast here. [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 6 Barbell Close Grip Bench Press @ RPE 6-7.5 6 Barbell Pendlay Rows @ building [...]

- WORKOUT OF THE DAY - "MURPH" For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Wear a weighted [...]