- LEG DAY - Split Squats + RDLs 5 sets: 10 Backrack Barbell Split Squats (5 per side) @ building 10 DB RDLs @ building [...]

- MIDLINE - EMOM x 12: 1. 20 Flutter Kicks + 10 Hollow Rocks 2. 15 Russian KB Swings @ as heavy as possible 3. [...]

- UPPER: PUSH/PULL - Row & Bench 5 sets of: 8 Barbell Bent Over Rows @ building 8-10 DB Paused Bench Press @ RPE 6 [...]

- LEG DAY - Strength: Front Squats EMOM x 15: 1. 6-8 Front Squats @ RPE 5 2. 16 DB Farmer Forward Lunges (8 per [...]

- WORKOUT OF THE DAY - HYROX 02.23 For Time: Buy in: 1K Run Into: 30-20-10 of: Cal Row Sandbag Back Rack Squats @ light [...]

- WORKOUT OF THE DAY - "Double Trouble" For Time: (Teams of 2) Buy in: 100/80 Cal Ski Erg *switch every 10 cals Into: 4 [...]

- UPPER: PUSH/PULL - Press & Strict Pulling 5 sets: 12 Barbell Strict Press @ RPE 5 4-8 Strict Pull-ups *Rest 1:00 in between sets. [...]

- LEG DAY - Split Squats + RDLs 5 sets: 12 Back Rack Barbell Split Squats (6 per side) @ building 10 DB RDLs @ [...]

- MIDLINE - 4 sets: :40-1:00 min Plank Variation 30 Medball Sit-ups :20 sec Hollow Hold / Hollow Rocks *1st set: Low Plank Hold, 2nd [...]

- UPPER: PUSH/PULL - Row & Bench 5 sets of: 10 Barbell Bent Over Rows @ building 10-12 DB Paused Bench Press @ RPE 5 [...]