- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional Deadlift- 1RM

Bench Press (Barbell/ DB)- 1RM

Tempo Goblet Squat

Stability ball single leg curl

Superset

Barbell Goodmorning

- Stand in a staggered stance with a dumbbell in each hand 
- Keep your chest up
- Lower until both legs are at about 90 degrees
- Extend your legs to return to the initial position

Dumbbell Split Squat

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

Push up

Hanging Leg Raise

MetCon

Stationary bike

Day 1- Test Week
2/3/25

HYROX
12/6/25

Full Body Pull 
12/5/25

Full Body Push 
12/4/25

Rest/ Mobility
12/3/25

Full Body Functional
12/2/25

Full Body Strength
12/1/25

OFF
11/30/25

Conditioning
11/29/25

Full Body Pull 
11/28/25

Full Body Push 
11/27/25

Rest/ Mobility
11/26/25

Full Body Functional
11/25/25

Full Body Strength
11/24/25

OFF
11/23/25

Richard

HYROX
11/22/25

Full Body Pull 
11/21/25

Full Body Push 
11/20/25

Rest/ Mobility
11/19/25

Full Body Functional
11/18/25

Full Body Strength
11/17/25

OFF
11/16/25

Kinda hate you for this one.  😂💪💦

HYROX
11/15/25

Full Body Pull 
11/14/25

Full Body Push 
11/13/25

Rest/ Mobility
11/12/25

Full Body Functional
11/11/25

Full Body Strength
11/10/25

CONDITIONING
11/8/25

Full Body Pull 
11/7/25

Goodie, but got a couple of side eyes for tying up A bench press for 40minutes 😜🙌😇

Full Body Push 
11/6/25

Rest/ Mobility
11/5/25

Full Body Functional
11/4/25

Love the 45s breaks - blast through the workout, sweat hard and see the definitions pop 🙌

Full Body Strength
11/3/25

OFF
11/2/25

CONDITIONING
11/1/25

Always love this one — can’t wait for touch toes bar soon ;)

Full Body Pull 
10/31/25

Holy Smokes Brett — today kicked my butt!!! 💦💪

Full Body Push 
10/30/25

Full Body Functional
10/28/25

Such a sick full body lift for a Monday 🔥

Full Body Strength
10/27/25

HYROX
10/25/25

Full Body Pull 
10/24/25

Full Body Push 
10/23/25

Great stretch! Makes me feel refreshed and new each time I do it.

Rest/ Mobility
10/22/25

Full Body Functional
10/21/25

Full Body Strength
10/20/25

CONDITIONING
10/18/25

Full Body Pull 
10/17/25

Full Body Push 
10/16/25

Rest/ Mobility
10/15/25

Full Body Functional
10/14/25

Day 1- Test Week 2/3/25

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