- WORKOUT OF THE DAY - Team Day 2 Rounds For Time: (w/partner) 50/40 Cal Echo Bike 40 Burpee Box Jump Overs @ 24"/20" 50/40 Cal Ski Erg 20 DB Burpee Step-over @ 50s/35s 50/40 [...]

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

- POSTERIOR - Deadlifts 5 sets: 6 Dead Stop Deadlifts @ RPE 5 *conventional grip 12 DB Bulgarian Split Squats @ RPE 5 (6 per side) *Hold DBs at your sides *Good setup position here. [...]

- MIDLINE - Core 4 sets: :20 sec Flutter Kicks :20 sec Russian Twists :30 sec L-Sit Hold on Pull-up Bar :30 sec Side Plank *per side *Rest as needed here. - HYROX x DTSC [...]

- PUMP - Press & Carry 5 sets of: 15 DB Bench Press @ RPE 5 100’ DB Farmer Carry @ tough weight *Rest 1:30 in between sets. *Suggested Farmer weight = 50s/35s - WORKOUT [...]

- LEG DAY - Back Squats 5 sets: 10 Back Squats @ RPE 5 5 Seated Box Jumps @ tough height *Rest 1:30-2:00 in between sets. - WORKOUT OF THE DAY - "Fast Intervals" Every [...]

- HYROX x DTSC - "3K and stuff" For Time: 1,500m Run Into: 5 Rounds: 100' KB Farmer Carry @ 70s/53s 20 Wall Ball Shots @ 20/14 10 Burpee To Target Into: 1,500m Run *goal [...]

- TEAM DAY - "All hands on deck" 4 Rounds For Time: (Teams of 2) 500m Run / 1,000m Bike Erg 20 Synchro Alternating DB Snatch @ 50/35 20 Synchro DB Overhead Lunges @ 50/35 [...]

- SHOULDER PUMP - Upper: Push - Pull 5 sets: 4-5 Bench Seated Shoulder Press @ RPE 8-10 4-5 Pendlay Rows @ tough weights *Rest 1:30 in between sets. *2 barbells out there. - WORKOUT [...]

- OLY DAY - Weightlifting EMOM EMOM x 10: 3 Power Cleans + 2 Front Squats + 1 Squat Clean @ building *all in the same minute. *can be completed however you prefer. TnG or [...]