MIDLINE Core  4 sets:  :45 sec Weighted Low Plank Hold  15 Plate Hollow Rocks  :30 sec Max Sit-ups  *rest 1:00 in between sets.   HYROX x DTSC  "a tough mile"  4 Rounds For Time: 400m [...]

PUMP Push & Pull 5 sets: 10 Barbell Bench Press @ RPE 4 14 DB Bent Over Rows (7 per side) @ RPE 4 *Rest 1:00 in between sets.   WORKOUT OF THE DAY "open [...]

LEG DAY Lunges & Squats 4 sets: 10 Backrack Reverse Lunges (5 per side) @ RPE 5 8 Tempo KB Front Squats @ RPE 5 *controlled tempo *Rest 1:00-1:30 in between sets. WORKOUT OF THE [...]

WORKOUT OF THE DAY "WOOF" 4 Rounds For Time: (w/partner) 1,000m Bike Erg / 400m Run 15 Synchro Clean & Jerks @ 135/95 15 Synchro Lateral Burpees Over Bar @ 24"/20" *TC: 28:00 *One partner [...]

PUMP Push & Pull 4 sets: 5-10 Weighted Strict Chin-ups Max Effort Strict Dips *Rest 1:30 in between sets. *Modify reps as needed but keep it strict. Use bands if necessary and choose more volume. [...]

POSTERIOR Deadlifts 3 sets: 3/2/1 Dead Stop Deadlifts @ RPE 8/9/10 *conventional grip 6 DB Bulgarian Split Squats @ RPE 10 (3 per side) *Hold DBs at your sides *Good setup position here. Not TnG. [...]

- MIDLINE - Core 3 sets: 25 Flutter Kicks *1,1,2,2 count :20 sec Side Plank *per side 15 V-ups 10 Leg Raises Over Medball *Rest as needed here. - HYROX x DTSC - "settle in" [...]

PUMP Press & Carry 5 sets: 3 DB Bench Press @ RPE 10 50’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 100s/80s WORKOUT OF THE DAY "pressing [...]

LEG DAY Back Squats 3 sets: 3/2/1 Back Squats @ RPE 8/9/10 *Rest 1:30-2:00 in between sets. *Building here. Should be 3 tough sets. WORKOUT OF THE DAY "watch that jump" For Time: 25 Box [...]

- HYROX x DTSC - "run & stuff" For Time: 1,000m Run 100' Sled Pull @ 2 x 45s 200' Sandbag Lunges 1,000m Run 5x 15 UB Wall Balls @ 20/14 100' Sled Pull @ [...]