- PUMP - Upper: Push / Pull 5 sets of: 10 DB Bench Press @ RPE 5-6 5 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 5 sets: 12 DB Farmer Walking Lunges @ RPE 6 10 DB Front Squats @ RPE 6 [...]

- DTSC x HYROX - Conditioning: Aerobic AMRAP 30: 1,000m Run 25 Sandbag Walking Lunges @ light bag 500m Row 25 Wall Balls @ 20/14 [...]

- TEAM DAY - "Conga Line" For Time: (Teams of 2) 10 Wall Walks *one works; one HS Hold 30 Synchro Toes To Bar 400m [...]

- POSTERIOR - Lower: Split Squats / Hinge 4-5 sets: 12 DB Bulgarian Split Squats *6 per side @ RPE 5 12 KB Deadlifts @ [...]

- EXPLOSIVE - Olympic Lifting: Snatch + Plyos 5 sets: 6 Hang Power Snatch @ RPE 4-5 3 Broad Jump + Box Jump @ 24”/20” [...]

- MIDLINE - Crunch & Holds 4 sets: :20 sec Tuck Hold on Bar or Parallettes 12 V-ups :20 sec Side Plank Hold *per side [...]

- PUMP - Upper: Push / Pull 5 sets of: 12 DB Bench Press @ RPE 4-6 6 Unbroken Barbell Hang Power Cleans @ RPE [...]

- LEG DAY - Lower: Squat / Unilateral 4 sets: 12 DB Farmer Reverse Lunges @ RPE 5 12 DB Front Squats @ RPE 5 [...]

- WORKOUT OF THE DAY - HYROX 08.03 AMRAP 28: 500m Bike Erg 100' Walking Lunges 250m Ski Erg 100' KB Farmer Carry @ heavy [...]