- RUNNING INTERVALS - Every 6:00 minutes x 2 sets: 1,200 Meter Run *Should be a moderately hard pace here. Looking for at least :45 [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 6 Barbell TnG Deadlifts @ RPE 6 8 DB Bulgarian Split Squats @ 50s/35s *Take your [...]

- PUSH + PULL - 5 sets: 3 Strict Press + 7 Push Press @ RPE 6.5 8 Ring Rows w/pause at chest @ heavy [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) Buy in: 1,600 Meter Run Then: 4 Rounds of: 15 Box Jumps @ 30”/24” [...]

- STRENGTH - Push / Holds 5 sets: 8 DB Bench Press @ RPE 6-6.5 :30 sec KB Farmers Hold @ 70s/53s *Take your time. [...]

- BACK SQUATS - EMOM x 10: 1. 5 Back Squats @ RPE 5 2. 3 Seated Explosive Box Jumps @ 24”/20” *Move the bar [...]

- RUNNING INTERVALS - Every 5:00 minutes x 3 sets: 800 Meter Run *Should be a hard pace here. Looking for at least :45 of [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 7 Barbell TnG Deadlifts @ RPE 5 10 DB Bulgarian Split Squats @ 40s/30s *Take your [...]

- STRENGTH - 5 sets: 4 Strict Press + 6 Push Press @ RPE 5.5 8 DB Double Bent Over Rows w/pause @ chest *use [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 100 Cal Echo Bike 50 Burpees Over DBs 100 Box Jumps @ 20”/24” 50 [...]