MIDLINE Core 4 sets: :20 sec DB Side Plank Hold *per side 15 Lying Leg Raises :20 sec Hollow Rocks 10 V-ups *10:00 to finish. [...]

LEG DAY - WEEK 4 Squats & Unilateral 5 sets of: 3 Front Squats @ RPE 7.5-8.5 10 Single Leg DB RDLs *5 per side [...]

HYROX SKILL "Sled Pull" "5:00 minutes of practice and drills" *4 x 25' Sled Pull @ building to a heavy load *hand over pulls. *hip [...]

WORKOUT OF THE DAY "Team Work For Real" 4 Rounds For Time: (Teams of 2) 20 Pull-ups *one working ; one hangs 15 Synchro Alternating [...]

SHOULDERS Press & Shoulders 5 sets: 5 Tempo DB Bench Press @ RPE 7-8 10 DB Rear Delt Raises @ moderate weight *Rest as needed [...]

Squat Clean Olympic Lifts 6-7 sets: 1 Clean Lift Off + 1 Clean Deadlift + 1 Squat Clean @ RPE 7-8.5 *Rest 1:00 in between [...]

Power Snatch Olympic Lifts 6-7 sets: 1 Snatch Pull + 1 Snatch High Pull + 1 Low Hang Power Snatch @ RPE 7-8.5 *Be explosive [...]

HYROX SKILL "Sled Push" "5-7:00 minutes of practice and drills" *4 x 50' Sled Push @ building load *legs. *foot position. *hand placement. *mid foot. [...]

WORKOUT OF THE DAY "Team Work" 10 Rounds For Time: (Teams of 2) 12 Synchro Alternating DB Hang Snatch @ 50/35 10 Synchro Toes To [...]

SHOULDERS Press & Bicep 5 sets: 6 Tempo DB Bench Press @ RPE 6.7.5 12 DB Prone Rows @ RPE 6-8 *Rest as needed here. [...]