- 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 [...]

- WORKOUT OF THE DAY - For Time: (Teams of 2) 100 Cal Echo Bike 50 Burpees Over DBs 100 Box Jumps @ 20”/24” 50 Burpees Over DBs 100 Alternating DB Snatch @ 35/50 50 [...]

- STRENGTH - Push / Holds 5 sets: 10 DB Bench Press @ RPE 5-6 :45 sec Low Plank Hold *Take your time. - WORKOUT OF THE DAY - AMRAP 7: 2 Power Cleans 2 [...]

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

- RUNNING INTERVALS - Every 3:00 minutes x 4 sets: 400 Meter Run *Should be a hard pace here. Looking for at least 1:00 of rest each set. *F: 800 Meter Bike Erg - WORKOUT [...]

- STRENGTH - Deadlifts + Posterior 5 sets of: 8 Barbell TnG Deadlifts @ RPE 4 12 DB Bulgarian Split Squats @ 35s/25s *Take your time. - WORKOUT OF THE DAY - For Time: 100 [...]