IG @timzerillo nice workout added sets not 60 mins

- Set the bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Front Squat

Dumbbell Bulgarian Squat

Chest Supported Dumbbell Row

Superset

Barbell RDL

Half Kneeling Dumbbell Press

Tricep Rope Pushdown

Circuit

Kettlebell swing

Push up to Pull Through

- Laying on your back, bring the soles of your feet together, your knees externally rotated and pointing outward
- Reach both arms overhead
- Draw your belly button down toward the floor and engage your midsection
- Begin to roll your shoulders off the ground, using your core to lift your upper body
- Curl your upper body all the way up, touching your feet or the floor next to your feet
- Reverse the movement back down to starting position with control, ensuring your arms are stretched above your head again

Butterfly Sit Ups

MetCon

Full Body Strength
7/21/25

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

Full Body Strength 7/21/25

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