- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

Walkouts

- Begin with your feet hip width apart
- Keeping your chest up and hands on your feet during the entire move
- Lift your glutes up to straighten your legs
- Lower back to starting position and repeat

Gorilla squats

Cossack squat to reach

Warm up

SL Calf raise

Conventional deadlift

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

Kettlebell Russian swings

Superset

- Set the rack pins to a slot matching the bottom of your squat position
- Working from the bottom of a squat up
- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you drive through your heels to stand up
- Lower back down to a dead stop resting the bar on the rack pins

Anderson squat

Barbell RDL

Stationary bike

Box step overs

MetCon

LEGS (POSTERIOR)
7/5/24

Full Body Functional
11/18/25

Full Body Strength
11/17/25

OFF
11/16/25

Kinda hate you for this one.  😂💪💦

Richard

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
10/13/25

Great cardio session. Those thrusters whipped me.

CONDITIONING
10/11/25

Full Body Pull 
10/10/25

Great workout and sweat!
Whooped my butt!

Full Body Push 
10/9/25

Rest/ Mobility
10/8/25

Full Body Functional
10/7/25

Great total body workout and sweat! Really enjoyed this one

Full Body Strength
10/6/25

Conditioning
10/4/25

Full Body Pull 
10/3/25

Full Body Push 
10/2/25

Rest/ Mobility
10/1/25

Full Body Functional
9/30/25

Full Body Strength
9/29/25

OFF
9/28/25

Ugh — goodie but sheeeeeeshh 
💦🥵💦🔥

Conditioning
9/27/25

Full Body Pull 
9/26/25

Great sweat and movement. Great workout to get the heart rate up.

Full Body Push 
9/25/25

Great stretch. Hips definitely need some work😂

LEGS (POSTERIOR) 7/5/24

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