- BIKE & RUN TEST - For Time: 25/20 Cal Echo Bike 800 Meter Run 25/20 Cal Echo Bike *Should be a hard pace here. [...]

- STRENGTH - Push + Pull 5 sets of: 5 DB Bench Press @ RPE 10 5 DB Deadlifts @ RPE 10 *Take your time. [...]

- STRENGTH - Squat Clean Cycling EMOM x 4: 1. 3 TnG Squat Cleans @ RPE 8.5-9 2. Rest *Focus on being efficient and very [...]

- WORKOUT OF THE DAY - In a Team of 2: AMRAP 30: w/partner 120 Double Unders *1 Partner Hangs 1000 Meter Ski Erg *1 [...]

- STRENGTH - 5 sets: 8 Seated DB Press @ as heavy as possible 8 DB Power Cleans @ heavy *Take your time. - WORKOUT [...]

- STRENGTH - Power Snatch Cycling EMOM x 8: 3 TnG Power Snatch @ RPE 7-8 Rest *Efficiency is the goal here. Get comfortable cycling [...]

- BIKE & RUN INTERVALS - Every 6:00 minutes x 2 sets: 30/25 Cal Echo Bike @ Fast 500 Meter Run *Should be a hard [...]

- STRENGTH - Push + Pull 5 sets of: 8 DB Bench Press @ RPE 8-8.5 8 DB Deadlifts @ RPE 8.5 8 DB Bent [...]

- STRENGTH - Squat Clean Cycling EMOM x 6: 1. 4 TnG Squat Cleans @ RPE 7-8 2. Rest *Focus on being efficient and very [...]

- WORKOUT OF THE DAY - For Time: w/partner 100 Cal Echo Bike 75 Toes To Bar 100 Cal Row 75 GHD Sit-ups 100 Cal [...]