- POSTERIOR STUFF - Lower: Pump 4 sets: 12 DB Romanian Deadlifts @ RPE 5.5-7 12 DB Bulgarian Split Squats @ RPE 5.5-7 *Rest 1:30 in between sets. *Back foot elevated for split squats. - [...]

- MIDLINE - Core 21-15-9 of: GHD Sit-ups V-ups *8 Candlesticks after each set. *10:00 min to complete. - HYROX x DTSC - “Roulette Wheel” 8 Rounds For Time: 400m of "X" 15 Wall Ball [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 3 Front Squats @ RPE 5-6 *Both in the same minute. *Singles are okay on the power cleans. *work on being technical. [...]

- UPPER: PUMP - Push - Pull 4 sets: 12 DB Bench Press @ RPE 5-6.5 12 DB Bent Over Rows @ heavy :30 sec Tall Plank Hold :25 sec Dead Bar Hang *Rest 2:00 [...]

HYROX x DTSC - "Bike a mile, Run a mile" - AMRAP 20: 1,600m Bike Erg 200’ Sandbag Walking Lunges 1,600m Run 200’ Sled Push @ 3 x 45s Max Burpee Broad Jump in time [...]

- TEAM DAY - "New heights" AMRAP 30: (Teams of 2) 18 Partner Deadlifts @ 365/245 32 Box Jump Overs @ 24"/20" *split as needed 16 Synchro Toes To Bar 32 Cal Bike Erg *split [...]

- PUMP - Upper: Push - Pull 5 sets: 1 Pause Bench Press @ RPE 9-10 5 Weighted Strict Chin-ups *Rest 1:30 in between sets. *2 sec pause @ chest - WORKOUT OF THE DAY [...]

- SQUATS & JUMP - OHS + Plyos 6-7 sets: 1 Overhead Squat @ RPE 7.5-10 1 Max Vertical Box Jump @ Tall *Rest 1:30 in between sets. *use racks. - WORKOUT OF THE DAY [...]

- GRUNT WORK - Core / Push / Carry 3 sets for quality: 35 Flutter Kicks *total reps 50m DB Farmer Carry @ as heavy as possible *right corner and back 35 AbMat Sit-ups 50 [...]

- DEADLIFTS & SHOULDERS - Upper: Push / Pull 5 sets of: 5/3/3/1/1 Deadflits @ RPE 8-10 5 DB Z-Press @ RPE 10 *Rest 1:30 in between sets. - WORKOUT OF THE DAY - "1-800 [...]