- LEG DAY - Front Squats For quality: 8 Front Squats @ 80% 6 Front Squats @ 85% 4 Front Squats @ 90% 2 Front [...]

HYROX x DTSC "a runners dream" For Time: 1,000m Run 200’ Sandbag Lunges 800m Run 150’ Burpee Broad Jumps 600m Run 200’ Sled Push @ [...]

- TEAM DAY - "Dealer's Choice" For Time: (Teams of 2) 120 Cal Echo Bike 150 Synchro Push-ups 100 Synchro Alternating DB Hang Clean & [...]

- PUMP - Upper: Push - Pull 4 sets: 3 Pause Bench Press @ RPE 7-8.5 8 Supinated DB Bent Over Rows @ heavy *total [...]

- PUMP - Upper: Push - Pull 4 sets: 3 Pause Bench Press @ RPE 7-8.5 8 Supinated DB Bent Over Rows @ heavy *total [...]

- GRUNT WORK - Core / Push / Carry 4 sets for quality: 100’ Sled Push @ 3-4 x 45s 1:00 min Plank Hold 100’ [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 8/6/4/4/4 Deadflits @ RPE 6-8 6–8 DB Z-Press @ RPE 8 *Rest 1:00 [...]

- LEG DAY - Front Squats For quality: 10 Front Squats @ 75% 8 Front Squats @ 80% 6 Front Squats @ 85% 4 Front [...]

GYM EVENT "ROW 2 HOLD" 9AM & 1030AM The Partner Workout 45-min partner AMRAP 13 alternating sandbags over the shoulder (Men 100# / Women 70#) [...]

- PUMP - Upper: Push - Pull 4 sets: 4 Pause Bench Press @ RPE 6-7.5 10 Supinated DB Bent Over Rows @ heavy *total [...]