- STRENGTH - Bench Press & DB Rows 5 sets: 10 Barbell Bench Press @ RPE 4 10 DB Bent Over Rows (5 per side) [...]

- STRENGTH - Deadlifts & Step-ups 5 sets: 10 Romanian Deadlifts @ RPE 4 10 DB Step-ups @ RPE 4 (5 per side) *Move the [...]

- WEIGHTED PLANKS & SKI ERG - 4 sets: :45 sec Weighted Low Plank Hold @ tough load 1:00 min Max Meters Ski Erg @ [...]

- OLYMPIC LIFTING - 5 sets of: 5 Power Snatch @ RPE 4 Drop 5 OH Squats @ RPE 4 *Stay technical. *Rest 1:00 in [...]

- STRENGTH - Lunges & Squats 5 sets: 10 Backrack Reverse Lunges (5 per side) @ RPE 5 6 Tempo DB Goblet Squats @ RPE [...]

- WORKOUT OF THE DAY - For Time: (w/partner) 100 Cal Row *Switch every 10 cals 50 Wall Balls @ 20/14 30 Synchro Alternating DB [...]

HYROX 08 5 sets: 400 Meter Run 100’ KB Farmer Carry @ 53s/35s 800 Meter Bike Erg 100’ Walking Lunges w/sandbag 200 Meter Ski Erg [...]

- STRENGTH - Z-Press Build To Heavy Single in 12:00 *3-5 Strict Pull-ups after every attempt you take. *Take your time. - WORKOUT OF THE [...]

- STRENGTH - Deadlifts Build To Heavy Single *Take your time. *Ideally 6-10 attempts. *Example: 135/185/225/255/275/295/325/355/385/405 - WORKOUT OF THE DAY 0 For Time: 30-20-10 [...]

- BIKE / MIDLINE - EMOM x 12: 1. :20 sec Max Cal Echo Bike @ sprint pace 2. :30 sec V-ups 3. :40 sec [...]