- UPPER: PUSH/PULL - Split Jerks 5 sets: 3/2/2/1/1 Split Jerks w/pause at catch @ RPE 6.5-8.5 10 DB Bent Over Rows (5 per side) [...]

- LEG DAY - Lower: Deadlifts 5 sets: 3/3/2/2/2 Pause Deadlifts @ RPE 6.5-8.5 8 DB Reverse Lunges (4 per side) @ RPE 7-9 *2 [...]

- CORE - Midline & Grip 3 sets: 21 V-ups 21 Medball Sit-ups 21 Medball Flutter Kicks (1,1,2,2) *move fast here. *10:00 min to complete. [...]

- UPPER: PUSH/PULL - Bench & Row 5 sets of: 4 Barbell Wide Grip Bench Press @ RPE 6.5-8.5 8 KB Gorilla Rows *total reps [...]

- LEG DAY - Strength: Pause Squats 5 sets: 3/3/2/2/2 Pause Back Squats @ RPE 6.5-8.5 10 DB Glute Bridges w/pause at the top @ [...]

- WORKOUT OF THE DAY - HYROX 07.13 AMRAP 25: 1,000m/800m Bike Erg 200' Sandbag Walking Lunges @ light bag 400m Run 25 Wall Ball [...]

- WORKOUT OF THE DAY - "It takes a team" For Time: (Teams of 2) 15 Synchro Lateral Burpees Over Bar 15 Synchro Front Squats [...]

- UPPER: PUSH/PULL - Split Jerks 5 sets: 5/4/3/2/1 Split Jerks @ RPE 4-6 10 DB Bent Over Rows (5 per side) @ tough load [...]

- LEG DAY - Lower: Deadlifts 5 sets: 3/3/2/2/1 Pause Deadlifts @ RPE 6-8 10 DB Reverse Lunges (5 per side) @ RPE 6-8 *2 [...]

- CORE - Midline & Grip 3 sets: 100m KB Farmer Carry @ heavy :40 sec Dead Bar Hang 20 GHDs or Plate Sit-ups *move [...]