Killer;  finished thrusters with dumbbells in lieu of third barbell.  🙌🏼🙌🏼🙌🏼

Richard

Barbell Squat

Z press

Banded Push up

Circuit 1

Incline Dumbbell Press

Chest Supported Dumbbell Row

Superset

Walking lunge

Tricep Rope Pushdown

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the rope with a neutral grip (palms facing in)
- Keeping the upper arms stationary, exhale and curl the rope until your biceps are fully contracted and the hands are at shoulder level
- Pause and squeeze at peak contraction before lowering the weight back down into the starting  position

Rope Hammer Curls

Circuit

All 3 EMOM

4 dead’s
3 front squats 
2 thrusters

- Step up to the barbell, with a hip-width stance, get into position by flexing at the hips and knees in order to grasp the bar slightly wider than shoulder-width, with an overhand or alternating grip
- Before initiating the lift, pull the slack out of your positioning by tightening the lats and loading the hamstrings by pushing against the floor slightly
- Driving through the feet, extending the knees and hips to move the weight upward
- After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by flexing the hips and knees, guiding the bar back to the floor with control
- The bar path should be straight up and down in the pull and also as you lower the bar to the ground

Barbell Deadlift

- 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

- Stand upright, feet shoulder-width apart, a barbell racked across the front of the shoulders, elbows forward of the body
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- Aim to descend just below parallel for this exercise
- Explosively push up through your heels and mid-foot to return to standing, pressing the barbell overhead 
- Control the weight back down to the shoulders before transitioning immediately into the next rep

Barbell Thrusters

12 min EMOM

Full Body
6/9/25

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

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 6/9/25

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