- MIDLINE - For Time: 50 Sit-ups 40 Flutter Kicks (1,1,2,2) 30 Hollow Rocks 2:00 min Low Plank Hold 10 Candlesticks *TC: 10:00 - WORKOUT OF THE DAY - HYROX 04.23 3 Rounds For Time: [...]

- UPPER: PUSH/PULL - Bench & Single Arm Row 5 sets of: 4 Barbell Bench Press @ RPE 7.5-8 6 DB Bent Over Rows (3 per side) @ heavy *Rest 1:00 in between sets. *Building [...]

- LEG DAY - Strength: Back Squats Every 3:00 x 5 sets: 3 Back Squats @ RPE 7.5-8.5 3 High Box Jumps @ 36”/30” *Same weight all across or building. - WORKOUT OF THE DAY [...]

- WORKOUT OF THE DAY - HYROX 04.20 For Time: 1,000m Ski Erg 1,000m Run 100m Farmer Carry @ 70/53 1,000m Row 50 Wall Ball Shots @ 20/14 1,000m Run 50 Wall Ball Shots @ [...]

- WORKOUT OF THE DAY - "legs left the chat" For Time: (Teams of 2) 50 Cal Echo Bike 50 GHDs 50 Deadlifts @ 225/155 40 Cal Echo Bike 50 GHDs 60 Power Cleans @ [...]

- UPPER: PUSH/PULL - Push Press & Strict Pulling 5 sets: 4 Barbell Push Press @ RPE 7-7.5 8 Banded Strict Pull-ups *perfect reps *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- LEG DAY - RDLs + Reverse Lunges 5 sets: 6 Barbell RDLs @ building 8 DB Reverse Lunges (4 per side) @ heavy *Rest 1:00 in between sets. - WORKOUT OF THE DAY - [...]

- MIDLINE - For Time: 30 V-ups 30 Sit-ups 30 Single Leg V-ups 30 Weighted Sit-ups w/medball @ 20/14 *TC: 10:00 - WORKOUT OF THE DAY - HYROX 04.16 3 Rounds For Time: 100' Sandbag [...]

- UPPER: PUSH/PULL - Bench & Single Arm Row 5 sets of: 6 Barbell Bench Press @ RPE 7-7.5 8 DB Bent Over Rows (4 per side) @ heavy *Rest 1:00 in between sets. - [...]

- LEG DAY - Strength: Back Squats Every 3:00 x 5 sets: 4 Back Squats @ RPE 7-7.5 4 Seated High Box Jumps @ 34”/28” *Same weight all across. - WORKOUT OF THE DAY - [...]