- STRENGTH - Back Squats EMOM x 10: 1. 4 Back Squats @ RPE 6 2. 4 Seated Box Jumps @ 24/20” *Move the bar well. The goal here is to improve squatting capacity overall. [...]

- RUNNING INTERVALS - Every 6:00 minutes x 2 sets: 1,200 Meter Run *Should be a moderately hard pace here. Looking for at least :45 of rest each set. *F: 2000 Meter Bike Erg or [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 6 Barbell TnG Deadlifts @ RPE 6 8 DB Bulgarian Split Squats @ 50s/35s *Take your time. Workout of the - WORKOUT OF THE DAY - [...]

- PUSH + PULL - 5 sets: 3 Strict Press + 7 Push Press @ RPE 6.5 8 Ring Rows w/pause at chest @ heavy *RPE based off Strict Press. Working on some pressing volume [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) Buy in: 1,600 Meter Run Then: 4 Rounds of: 15 Box Jumps @ 30”/24” *switch as needed 12 Synchro Deadlifts @ 135/95 9 Synchro [...]

- STRENGTH - Push / Holds 5 sets: 8 DB Bench Press @ RPE 6-6.5 :30 sec KB Farmers Hold @ 70s/53s *Take your time. - WORKOUT OF THE DAY - For Time: 30 Pull-ups [...]

- BACK SQUATS - EMOM x 10: 1. 5 Back Squats @ RPE 5 2. 3 Seated Explosive Box Jumps @ 24”/20” *Move the bar well. The goal here is to improve squatting capacity overall. [...]

- RUNNING INTERVALS - Every 5:00 minutes x 3 sets: 800 Meter Run *Should be a hard pace here. Looking for at least :45 of rest each set. *F: 1500 Meter Bike Erg - WORKOUT [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 7 Barbell TnG Deadlifts @ RPE 5 10 DB Bulgarian Split Squats @ 40s/30s *Take your time. - WORKOUT OF THE DAY - 3 Rounds For [...]

- STRENGTH - 5 sets: 4 Strict Press + 6 Push Press @ RPE 5.5 8 DB Double Bent Over Rows w/pause @ chest *use heavy DBs *rest as needed. - WORKOUT OF THE DAY [...]