- LEG DAY - Lower: Deadlifts + Step-ups 5 sets: 12/9/6/3/1 Barbell Deadlifts @ RPE 4-6 12 DB Farmer Step-ups (6 per side) @ RPE [...]

- CORE - Midline & Grip 4 sets: 1:00 min Low Plank Hold 100’ DB Farmer Carry @ as heavy as possible :40 sec Dead [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 10 Barbell Close Grip Bench Press @ RPE 4-6 10 Barbell Pendlay Rows @ building [...]

- LEG DAY - Strength: Back Squats 5 sets: 12/9/6/3/1 Back Squats @ RPE 4-6 10 DB Glute Bridge on Bench after each set of [...]

- WORKOUT OF THE DAY - HYROX 05.11 AMRAP 28: 250 Meter Row 100m Farmer Carry @ heavy 250 Meter Run 100' Sandbag Lunges @ [...]

- WORKOUT OF THE DAY - "Just In Case" 6 Rounds For Time: P1: 14/10 Echo Bike Cals / P2: 14/10 Cal Ski Erg 12 [...]

- UPPER: PUSH/PULL - Push Press & Strict Pulling 5 sets: 1 Barbell Push Press @ RPE 8-10 Max Effort Strict Pull-ups *Rest 1:30 in [...]

- LEG DAY - RDLs + Reverse Lunges 5 sets: 1 Barbell RDLs @ building 4 DB Reverse Lunges (2 per side) @ heavier than [...]

- MIDLINE - 21-15-9 of: V-ups Hollow Rocks Weighted AbMat Sit-ups Seconds on Hollow Hold *TC: 9:00 - WORKOUT OF THE DAY - HYROX 05.07 [...]

- UPPER: PUSH/PULL - Bench & Single Arm Row 5 sets of: 1 Barbell Bench Press @ RPE 8-10 4 DB Bent Over Rows (2 [...]