- 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 [...]

- STRENGTH - EMOM x 15: 1. 8-10 Front Squats @ RPE 4 2. 16 DB Farmer Reverse Lunges (8 per side) 3. Rest *Same [...]

- WORKOUT OF THE DAY - "DIG DEEP" 3 Rounds For Time: (In Teams of 2) 40 Cal Echo Bike *split as needed 40 Chest [...]

- STRENGTH: UPPER - PUSH/PULL 4 sets: 5-10 Weighted Strict Chin-ups Max Effort Strict Dips *Rest 1:30 in between sets. *Modify reps as needed but [...]

- STRENGTH: LOWER - Leg Day 3 sets: 3/2/1 Dead Stop Deadlifts @ RPE 8/9/10 *conventional grip 6 DB Bulgarian Split Squats @ RPE 10 [...]

- CORE & GRIP - 5 sets: :20 sec L-Sit Flutter Kicks on Parallettes 1:00 Max GHD Sit-ups *Rest as needed here. - WORKOUT OF [...]

- STRENGTH: UPPER - 5 sets of: 3-5 DB Bench Press @ RPE 10 50’ DB Farmer Carry @ tough weight *Rest 1:30 in between [...]

- HYROX WORKOUT - For Time: 1K Run 50' Burpee Broad Jumps 50 Wall Balls @ 20/14 150 Meter Farmer Carry @ 70s/53s 50 Wall [...]

- STRENGTH - 3 sets: 3/2/1 Back Squats @ RPE 8/9/10 *building *Rest 1:30ish in between sets. *Take your time here. - WORKOUT OF THE [...]