- CORE - MIDLINE EMOM x 12: 1. :20 sec Hollow Hold + 15 Flutter Kicks 2. 10 Hollow Rocks + :40 sec Plank Hold [...]

- UPPER: PUSH/PULL - Row & Bench 5 sets of: 4-6 Barbell Bent Over Rows @ building 6-8 DB Paused Bench Press @ RPE 7-8 [...]

- LEG DAY - Strength: Front Squats EMOM x 12: 1. 3-5 Front Squats @ RPE 7.5 2. 10 DB Farmer Forward Lunges (5 per [...]

- WORKOUT OF THE DAY - "GHD Partner Pump" For Time: (Teams of 2) 100 Cal Row *split however 50 GHDs 140 Cal Bike Erg [...]

- UPPER: PUSH/PULL - Press & Strict Pulling 5 sets: 10 Barbell Strict Press @ RPE 6 4-8 Strict Chin-ups *Rest 1:00 in between sets. [...]

- LEG DAY - Split Squats + RDLs 5 sets: 8 Backrack Barbell Split Squats (4 per side) @ building 12 DB RDLs @ building [...]

- CORE - MIDLINE EMOM x 10: 1. :40 sec Low Plank Hold 2. 10-15 V-ups Time - WORKOUT OF THE DAY - HYROX 03.05 [...]

- UPPER: PUSH/PULL - Row & Bench 5 sets of: 7 Barbell Bent Over Rows @ building 7-9 DB Paused Bench Press @ RPE 7 [...]

- LEG DAY - Strength: Front Squats EMOM x 15: 1. 4-6 Front Squats @ RPE 6 2. 12 DB Farmer Forward Lunges (6 per [...]

- WORKOUT OF THE DAY - HYROX 03.02 AMRAP 10: 1,200 Meter Run 25 Burpee Broad Jumps Max Wall Balls in time remaining @ 20/14 [...]