3/26 WODEverlongMar 25, 20241 min read5, 3 Minute AMRAPs:10 Push Jerks (75/45)15 Toes to BarMax Calorie RowRest 2-minutesAfter the last round...directly into400 Meter Run21 Burpees100 Meter Farmers Carry
Thursday 11/6/25— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10
Wednesday 11/5/25WEDNESDAY — 3RM Push Press Day 💥🏋️♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed
Tuesday 11/4/25TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing
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