- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 8 DB Bulgarian Split Squats *4 per side @ RPE 7 12 Barbell Good Mornings [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 4 Not TnG Power Snatch + 2 Snatch Balance @ RPE 6-7 3 Explosive Jump [...]

- MIDLINE - Crunch & Holds 30-20-10 of: Seconds of Hollow Rocks Seconds of Flutter Kicks Reps of GHDs or Plate Sit-ups *keep it fast. [...]

- PUMP - Upper: Push / Pull 5 sets of: 8 DB Bench Press @ RPE 6-7 4 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 4-5 sets: 12 DB Farmer Step-ups @ RPE 7 8 DB Front Squats @ RPE 7 *Rest [...]

- HYROX x DTSC - "Run. Carry. Jump" For Time: 1 Mile Run 25 Burpee Broad Jumps 200m KB Farmer Carry @ 70/53 *Rest 2:00* [...]

- TEAM DAY - "Double Down" For Time: (Teams of 2) 120 Double Unders *Each 60 GHDs *one working ; one holds plank 40 Synchro [...]

- POSTERIOR - Lower: Split Squats / Hinge 5 sets: 10 DB Bulgarian Split Squats *5 per side @ RPE 6 12 KB Swings *eye [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 5 Hang Power Snatch + 5 Overhead Squats @ RPE 5-6 5 Seated High Box [...]

- MIDLINE - Crunch & Holds Every 2:00 x 5 sets: 15 Hanging Knee Raises, Strict :30 sec Extended Plank Hold 15 DB Sit-ups *all [...]